Monday
Buy in – 2 Rounds
50 Skips / 5 YTWA’s / 10 Glute Bridge / 5 Slow Tempo Muscle Cleans / 5 Thrusters
Mobility – Banded Front Rack + Banded Lat
A) Front Squat Complex
2x Pause Front Squat + 2x Front Squat – 5-6 sets building
Metcon – For Time
30 Power Cleans (95/65)
30 Burpee Box Jump Overs
20 Front Squats (115/75)
20 Burpee Box Jump Overs
10 Squat Clean Thrusters (135/90)
10 Burpee Box Jump Overs
Tuesday
Buy in – 2 Rounds
400m Row or Ski / 15 Banded Good Mornings / 30 sec High Plank into 5 Push ups / 10 DB Suitcase Deadlift
Metcon – for time
21-15-9
Deadlift (165/105)
Push ups
rest 1:1
15-12-9
Deadlift (205/135)
Push ups
rest 1:1
9-7-5
Deadlift (245/165)
Push up
*5 min cap per set
A) Tempo Zpress x5 @30×3
*after each set 30 sec max Push Press (light)
4-5 sets
Wednesday
Buy in – 3 Rounds
10 Cal bike / 50ft DB OH Carry / 10 Cal Bike / 30 sec HS Hold
A) Double DB Bench x 10 (heavy) these are all working sets
*after each set :30 sec BB Bench (light)
rest 90 sec between sets
Metcon – For time
50-40-30-20-10 cal Bike
After each set 4 wall walks
*if scaling to inchworm do 6
Thursday
Buy in – EA Warm up
Mobility- Pigeon
A) Back Squat – Build to a 5rm in 6-7 sets
Metcon – 6 min AMRAP x 2 with a 3 min rest
20 Alternating Db Snatch
20 Alternating Hang DB Clean and Jerk
20 Burpees
Thursday
Buy in – 2 Rounds
200m Jog / 10 Push ups / 10 Samson Lunges / 10 Leg Swings per side / 10 Hurdle Steps Per side
A) Run 5x400m rest 2 min between sets
B) Bench Press – Build to a 2 rep max
Friday
Buy in – 2 Rounds
200m run / 10 Medball squats/ 10 HS Hold Shrugs / 5 Power clean start light and build to weight
Options for individual or team wod
Metcon – Hero WOD ”Holleyman”
30 rounds:
5 Wall Balls (20/14) (10’/9’)
3 Handstand Push Ups
1 Power Clean (225/155) (dont go over 80%)
Partner WOD will be 50 Rounds!!! You go I go!!
April 11, 2022
