Sunday, April 18 – Saturday, April 24

Posted on April 18, 2021 by Jesse Cole

 

Sunday, April 18

Rest Day

 

Monday, April 19

Strength: Push Jerks

  • 1 Rep Max

WOD: Every 3 Minutes (x6)

  • 12 Calorie Row/ 9 Calorie Bike
  • 7 Shoulder to Overhead (115/155)
  • 4 Bar-Facing Burpees

*Barbell Weight: should be on the moderate side, could go unbroken to start/when fresh but may not go the full WOD unbroken

 

Tuesday, April 20

WOD: For Time

21-15-9

  • Back Squats (95/135)
  • Toes to Bar
  • Box Jumps (20/24)

*Rest two minutes

9-15-21

  • Front Squats (65/95)
  • Toes to Rig
  • Step-Ups (20/24)

*40 Double Unders or 80 Single Skips between rounds ( – )

 

Wednesday, April 21

Strength: Squat Snatch

  • 1 Rep Max

Benchmark WOD: Max EMOM

“Curt”

  • 2 Squat Snatches (95/135)
  • 2 Hang Power Snatches (95/135)
  • 2 Overhead Squats (95/135)

*Barbell Weight: should be light to moderate side to start. Complete all 6 reps in the minute

 

Thursday, April 22

Partner WOD: 25 Minute AMRAP

Partner 1:

  • 400M Run

Partner 2:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*MURPH training, great day to wear your vest

 

Friday, April 23

Core Work: 4 Rounds For Quality

  • 10 MB Tuck-Ups or V-Ups
  • 24 Plate Russian Twists
  • 30 Second Ring L-Sit or Knee Tuck

WOD: Death By

  • Clusters (55/75)

*Barbell Weight: Should be very light, could connect lots of reps

 

Saturday, April 24

WOD: For Time

  • 400M Run
  • 50 Slamballs (20/30)
  • 30 PVC Sit-Ups
  • 20 Alternating Push-Up + Row
  • 400M Run
  • 20 Alternating Push-Up + Row
  • 30 PVC Sit-Ups
  • 50 Slamballs (20/30)
  • 400M Run

#WorkHardBeNice