Monday, April 14 2025
Deload week
EMOM for 8 minutes:
1 back squat
- Start at 70% and build slowly to no more than 80%
- 2 second pause just below parallel
- WOD
- AMRAP in 30 minutes:
1000 M row
100/80 bike calories
Tuesday, April 15 2025
EMOM for 8 minutes:
1 power clean
- Start at 70% and build to no more than 80%. Focus on footwork and pause 2 seconds in receiving position with elbows high.
WOD
5 rounds for quality:
10 bench press
10 strict mixed grip pull-ups
- Rest 1:1 between sets
- For bench, use a weight that you can get 50 reps on. Ideally 75% of bodyweight on bar, but reduce if needed.
- Switch grip on pull-ups after 5 reps
Wednesday, April 16 2025
For time:
1 mile run
100 M Double KB front rack carry(53/35 in each hand)
20 M handstand walk
100 M Double KB front rack carry
20 M handstand walk
1000 M ski
- 30 minute cap
Post WOD
EMOM for 8 minutes:
1 front squat
- Start at 70% and build to no more than 80%.
- 2 second pause just below parallel. Elbows high
Friday, April 18 2025
WOD
For time:
30/24 ski calories
20 GHD sit-ups
2 rope climbs
25 wall-ball(20/14)
75/60 row calories
30 GHD sit-ups
4 rope climbs
50 wall-ball(20/14)
- 1 rope climb = 3 pulls to standing(practice climbing ideally)
- Sub med ball sit-up tosses for GHD’s
Post WOD
EMOM for 8 minutes:
1 power snatch
- start at 70% and build to no more than 80%. Hold the receiving position for 2 seconds.
Saturday, April 19 2025
WOD
5 rounds for time:
5 ring muscle-ups
8 strict handstand pushups
10 pistols(5 per leg)
15 50 ft. Shuttle runs
- Sub 10 pull-ups + 10 bench dips or 5 ring dips for 5 muscle-ups
- Sub toes or knees on box HSPU for regular HSPU
- Use a bench for pistols
Post WOD
Pigeon 2 minute each leg
Lunge hold with forearms on the ground if possible 2 minutes each side
Wide leg forward fold 2 minutes
