Week of Monday, April 7th, 2025

Week of Monday, April 7th, 2025 

Monday, 4/7/25

Warmup: 

a. 3 rounds

10 cat / cow with arms inverted (wrist stretch)

8/8 kb single arm front rack squats

20 second pvc rotator cuff stretch on each side

b. warm up front squats with bar and small weight

-10 reps

- 3:1:1 tempo

A) Front squats 

- 4 x 6

- increasing

B) For time : 4 rounds

10 Thrusters (95/65)

10 Barbell bent over rows

30 Jumps over the bar

Tuesday 4/8/25

Warmup : 10 min AMRAP

40 mountain climbers

40 single unders

10 push-ups

10 scap pulls

A) 25 min EMOM - 5 rounds 

Min 1 : 20-30 second L-hang

Min 2 : 30 double unders

Min 3 : 15 dumbbell floor presses

Min 4 : 20 sit-ups

Min 5 : Sled push down and back

Wednesday 4/9/25

Warmup - 2 rounds

10 PVC good mornings

10 PVC pass throughs

10 kettlebell deadlifts

10 russian kb swings

10 american kb swings

A1) Sumo Deadlift

• 4 x 5

• increasing

A2) Zottman curls (https://youtu.be/FSGDM9-dZ9w?si=fLtGxrENpFtpWBGL)

• 4 x 8

B) 10 min AMRAP

20 Alternating dumbbell snatches

20 Alternating v-ups

Thursday 4/10/25 

Warmup : 3 rounds

5 crawl outs

10 ring rows

15 band pull aparts

20 second handstand hold

A1) Push press 

- 4 x 6

- increasing

A2) Chin ups

• 4 x 4

• 3 second eccentric

B) For time

25 burpees to overhead target

1k / 800 m row

25 burpees to overhead target

Friday 4/11/25

Core and kettlebell class

Saturday 4/12/25

Partner WOD: For time alternating with a partner

8 x 200 m runs

20 rounds:

4 pull-ups

8 push-ups

12 squats

8 x 200 m runs