Monday 4/20

For time:

– 800m run

– 80 double unders

– 40 push-ups

– 600m run

– 60 double unders

– 30 push-ups

– 400m run 

– 40 double unders

– 40 push-ups

 

*Don’t know exact distances on the run? Make an 800 a 3 block loop, 600 a 2 block loop and 400 a 1 block loop. Substitute double unders with lateral hops or 2x single unders

 

Tuesday 4/21

20-18-16-14-12-8-6-4-2 reps for time:

– alternating DB/KB snatch

– alternating goblet hold reverse lunge

– lemon squeezes

 

Wednesday 4/22

Every 5 minutes x 4-5 sets:

– 400m run

• 40 RKB swings – set 1
• 60 air squats – set 2
• 40 weighted sit-ups – set 3
• 60 single arm push press (30/side) – set 4
• 40 RKB swings – set 5

 

*substitute RKB swings with DB swings. Arms should stay straight and weight overhead the entirety of the sit-up. 

 

Thursday 4/23

“Tabata Something Else”

– Pick 4 movements that you can rep out at a pretty high frequency. You are going to perform 8 rounds of 20 seconds of work with 10 seconds of rest for each movement. Once you complete 8 rounds of one movement you move right into 8 rounds of the next movement. Once you’re done with all four movements (or 32 total rounds) the workout is complete. Goal is to try and maintain output across all movements.  

 

Friday 4/24

20 min AMRAP:

– 200m run

– 8 thrusters

– 16 mountain climbers

– 30 second plank

 

Saturday 4/25

“300”

For time:

– 25 pull-ups

– 50 deadlifts

– 50 push-ups

– 50 box jumps + step down

– 50 floor wipers

– 50 single arm DB/KB clean and jerk (25/arm)

– 25 pull-ups

 

*1 floor wiper = fleet to one side, feet to middle, feet to other side, then back to middle

 

Sunday 4/26

Rest day

Monday 4/13

800m run

+

10 to 1 reps of:

– thrusters

– sit-ups

+

800m run

 

*Spice it up with 1 mile runs instead!

 

Tuesday 4/14

5 total sets of:

40 sec max smurf jumping jacks

R20S

40 sec max goblet squats

R20S

40 sec max alternating single leg V-ups

R20S

40 sec max push-ups

R20S

40 sec weighted glute bridges

R80S

 

Wednesday 4/15

Every 5 minutes x 4-6 sets:

– 400m run

– 8 single arm DB hang clean and jerk – left

– 8 pull-ups

– 8 single arm DB hang clean and jerk – right

 

*Sub pull-ups with a L-seated band row, ring/TRX rows, bent over DB/KB/BB rows, etc.

*Try for similar or negative splits. 

 

Thursday 4/16

HomeWOD Tester

100 burpees for time

*Yes you read that right. Get your mind right and your feet off the ground every rep. 

 

Friday 4/17

12 min AMRAP:

– 80 DB lateral hop overs

– 60 air squats

– 40 DB push press (20/arm)

+

Tabata sit-ups

– 20 seconds of work, 10 seconds of rest x 8 sets

*maintain rep number from first set for the next 7 sets

+

50/side single leg glute bridges (unweighted or light weight)

 

Saturday 4/18

EMOM x 4-8 sets

1: 40 sec out and back run

2: 30 double unders (40 singles) + 5 burpees

3: 20 walking lunges + 4 burpees

4: 10 ground to shoulder + 3 burpees

5: rest

 

Sunday 4/19

Rest day