wod

Friday April 19th

Warm up

Bike or Row 3:00
20 Squats
20 Band Overhead Pull Aparts

Then…,

Snatch Warm-up

Training:

Oly Work – 15:00 Clock  

Int/Adv – Snatch (Hold catch for :3 before standing) x 2r (BOF = Based On Feel)

Beginners – Push Press From Behind + 2 Partial Overhead Squats (w/ :3 pause in bottom) + Lowering Phase [Safety] Bar to Back Rack (Position/Tech Only)

Then…,

Complete 4 Sets
Snatch Pull @ 85-90% x 2r ← Straps Allowed

Metcon

For Time
Complete 5 Sets Of:
Int/Adv10 Double KB Cleans or Swings 53/35# or 44/26#
5 Burpee Box Jumps, 24/20”
Beg
15 Russian Db or Kb Swing (BOF)
Burpee Box Step Ups, 20”

On Your Own:

Big Ass Arms
Complete 4-5 sets:
Long Bar Biceps Curl x 8-10r
Banded (Red) Pull Downs x 20r

+

Side to Side Squats x 10-20r

Thursday April 18th

Just Move Thursday

Bike or Row 3:00 + 20 Squats

Then…,

EMOM x 5:00
Adv: 50 Dubs
Int: 30 Dubs
Beg: 60 Singles

Then…,

“Grunt Work”

35:00 Running Clock

1. Sled Pull/Push/Drag (Heavy)
2. Wtd 10# Hollow Body Hold :30 – 1:00
3. Alt Box Step Ups x 20 @ 20”  
4. Passive Hang :35 – :40
5. Carry (Heavy)
6. Matador Support Hold :30 – 1:00
7. Bike/Row/Ski Erg 1:00 (Easy)
8. Feet Elevated Hip Thrusts (Inside Rack) x 10-15r
9. Kneeling (Red Band) Paloff Press x 10 e/s
10. Hip Extensions or GHR x 8-10r
    
    

Then…,

Couch Stretch x 2:00 e/s

Wednesday April 17th

Warm up

Row 400m
Flutter-kicks x 50r e/s
Standing (Red Band) Pull Aparts x 20r
AB 0.4 Miles btw 55-58 RPM
Walking Lunges x 20

Training

EMOM x 20:00

1. :45 Row or Bike
2. Narrow Grip Bench Press x 5-8r @ 155/105#*
3. :45 Row or Bike
4. Strict L-Chin-ups x 5 or 10-15 Ring Rows**

*Scale up if you feel unchallenged.
**Elevated if you are feeling froggy.  

Then…,

Breakdown Session

Turkish Get Up*
*For those of you who are well-seasoned move to the side.  Be careful. By you moving to the side you are telling your coaches that you are responsible and know what you are doing.  

Complete 4 Sets
4r e/s (Build or Across)
:30 Rest btw each set.

On Your Own

Complete 5 Sets Of:
Hollow Body Hold 1:00
Superset w/….,
Table Hold x :30
No Rest!!!

On Your Own

1. Couch Stretch 2:00 e/s
2. Capsule 1:30 e/s

Tuesday April 19th

Part A – Every :30 for 10:00
Int/Adv:

• Power Clean ← (BOF = Based On Feel)

Beginner:

• High Pull or Power Clean (Same weight) (Technique/Position)

[Note] If, during the receiving position, your knees dive forward and you jump your feet out into a partial split you’re lifting too heavy.    

Part B – NFT
Alt Standing KB or Db Strict Press (BOF)
10-10-10-10 Total
Controlled Hanging Bent Knee or Straight Leg Raise
10-10-10-10
Russian Twists 20/30#
15-15-15-15

Part C – NFT
Complete 4 Sets
10 Side to Side Squats
1:00 Plank Hold or Kneeling (Red Band) Paloff Press  x 10 e/s
:30 Wtd Pike Stretch
No rest btw each set!!!

On Your Own

1. Couch Stretch x 2:00 e/s
2. Capsule 1:30 e/s

Monday April 15th

Warm Up

Plank Hold w/ hands turned out 1:00
Grasshoppers x 20 e/s
Banded Hip Thrusts x 30 w/ :30 Hold
Quadruped Hold w/ Alt Shoulder Tap x 10 e/s  

Training

Complete 4 Sets Of:
Db or Kb Sumo Squat (Range of Motion)* @ 33X1 x 5r (Build/Heavy as form allows)

• Superset w/…,

Straight Leg (Feet Elevated) Hip Raise x 10-15r

*Straddle two boxes to make it more challenging.
No rest btw each set!!!

Metcon

Complete 8 Sets
2:00 On :30 Off – AMRAPs

1. 15 Parallel Squats* + 10 Hand Release Push-ups
2. 12 Ball Slams** 30/20# + 80 Single Unders or 50 Doubles

Alternate btw A & B.  Score each round.
*Focus on position: knees out, hips back, chest up.   
**Options: Kneeling, Side to Side, Jump & Slam, etc.  Be an athlete.

Core / Stability

Complete 3 Sets
3-Point Plank w/ Pelvic Tilt :20 – :30 e/s
Passive Hang :30
PVC Prone (Undergrip) Dislocates x 10
No rest btw each set

On Your Own

1. Couch Stretch 2:00 e/s
2. Capsule 1:30 e/s