WEEK of WOD's 4.5.21 - 4.9.21

MONDAY, APRIL 5th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @55% with a 31X1 pace

Then, immediately perform 4-6 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. B. For Time:

21-15-9

Double Dumbbell Front Squats (50s/35s)

Toes to Bar

Straight Into...

50 DB Snatch (50/35)

* use R/L arm as desired

Target time: 5-7 Minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time:

21-15-9

Double Dumbbell Front Squats (35s/25s)

Single Toe to Bar or Knees to Chest

Into -

50 Dumbbell Snatch (35/25)

Scaling Option 2

For Time:

21-15-9

Goblet Squats

Tuc-ups

Into -

50 Russian Kettlebell Swings

C. For Quality:

20 Glute Bridges

2:00 Frog Stretch

20 Glute Bridges

TUESDAY, APRIL 6th

A. 5 sets for Time:

20/15 Cal Echo Bike

200ft D-Ball Carry (150/100)

* out front garage door to mailbox and back OR out back garage door to farthest handicap parking spot and back

-2 min rest b/t sets-

Target time each set: 2:30-3 minutes

Time cap each set: 4 minutes

* Scaling option 1 (Masters 45+)

5 sets

16/12 Calorie Echo Bike

200ft D-Ball Carry (100/70) or Dumbbell Farmer Carry (70s/50s)

-2 min rest b/t sets-

* Scaling Option 2

5 sets

15/12 Calorie Assault Bike

200ft Dumbbell Farmer Carry

-2 min rest b/t sets-

B.

1 min quad smash (each side)

1 min seal pose (feet against wall for deeper stretch)

1 min seated QL stretch (each side)

WEDNESDAY, APRIL 7th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Front Squats @55% with a 31X1 pace

Then, immediately perform 8-10 Strict Perfect Pause Push-ups (1-2 sec hold at bottom) + 15 DB Double Bent Over Rows before next 3min mark rolls around

*Make push-ups perfect by controlling body down and up, allowing chin, chest, thighs to kiss the ground before pressing up. Find a moderate weight for the DB Row where 15 reps in a row is smooth

B. 12-minute Amrap

8 Box Jump overs (24/20)

8 Deadlifts (185/125)

4 Strict Handstand Push-Ups

4 Power Cleans (185/125)

Target number of Rounds: 4-5

Minimum number Rounds before scaling: 3

Scaling option 1 (Masters 45+)

12-minute Amrap

8 Box Jump overs (20/16)

8 Deadlifts (155/105)

4 Handstand Push-Ups

4 Power Cleans (155/105)

* Scaling Option 2

12-minute Amrap

8 Box Step ups and overs (20)

8 Dumbbell Deadlifts

4 Dumbbell Push Press

4 Dumbbell Power Cleans

C. Mobility Session:

1 min elevated pigeon pose (each side)

1 min foam roll hamstrings (each side)

1 min foam roll calves (each side)

THURSDAY, APRIL 8th

A. Partner Workout

4 Sets:

AMRAP 4 Minutes

10 Synchro Burpees

30 Synchro Air Squats

50 Double Unders (each, at the same time)

Max Wall Balls (20/14) (Split)

-Rest 2 Minutes between sets-

Target number of Wall Balls each set: 30+

Minimum number of Wall Balls before scaling: 10

*Scaling Option 1/ Masters RX

4 Sets:

AMRAP 4 Minutes

8 Synchro Burpees

25 Synchro Air Squats

35 Double Unders (each, at the same time)

Max Wall Balls (14/10) (Split)

-Rest 2 Minutes between sets-

* Individual Option

4 Sets:

AMRAP 4 Minutes

10 Burpees

30 Air Squats

50 Double Unders

Max Wall Balls (20/14)

-Rest 2 Minutes between sets-

B. 3 Sets for Quality:

20 Tight Kip Swings or Butterfly Circles

10 Seated Arnold Press (ea arm)

10 Pause Scap Retractions (pause 1-2sec in top and bottom positions)

5 Renegade Rows (Push-up + Row R Arm + Push-up + Row L arm)

FRIDAY and SATURDAY, APRIL 8th and 9th

To Be Determined...