SUNDAY
Sunday Funday!
3 pm Surprise WOD
MONDAY
Back Squat
3 sets x 5 reps @ add +10/+5 lb to last week
-then-
Bulgarian Split Squats
3 sets x 8 reps each leg
TUESDAY
5 Rounds for Max Reps
1 min Row for Calories
1 min Power Cleans @ 135/85#
1 min Bar over Burpees
1 min Rest
*Scored by total reps.
WEDNESDAY
Shoulder Press
3 sets x 5 reps @ add +5/+3 lb to last week
-then-
“Helen”
3 RFT
400m Run
21 KBS @ 53/35#
12 Pullups
*Cutoff: 18 min
*We will repeat Helen at end of April for comparison, so record your score and how you scaled the workout.
THURSDAY
“Obstacle Course”
10 Rounds for Time:
5 Zercher Squats @ 135#/85#
2 Over the Plyo Box (m: 24″, f: 20″)
1 Over the 4′ wall
1 Crawl Under the Barbell
1 Roll over the Pullup Bar
Cash out: 1 rope climb (15′)
*If you’re a little confused, don’t worry. Your coach will make everything clear and help you practice each part.
FRIDAY
Deadlift
2 sets x 5 reps @ add +10/+5-10 lb to last week
-then-
“Pulling JT”
21-15-9
Strict Pullups
Bent over Rows @ 185/125#
Hang Snatch High Pulls @ 185/125#
Rx+: 21-18-15-12-9
*Cutoff: 15 min
SATURDAY
Find a 1RM Snatch
-then-
“Amanda”
9-7-5
Muscle Ups
Snatch @ 135/95#