Week of Monday, April 14th, 2025

Week of Monday, April 14th, 2025 

Monday, 4/14/25

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

- 2 sets of 10 reps

- 3:1:1 tempo

A) Front squats 

- 5 x 4

- increasing

B) For time : 3 rounds

20 Toes to bars

10 squat cleans (135 / 95)

Tuesday 4/15/25

Warmup : 10 min AMRAP

10 scap pulls

20 shoulder taps

30 jumping jacks

40 mountain climbers

A) 25 min EMOM - 5 rounds 

Min 1 : 10 Pull-ups

Min 2 : 10 Weighted push-ups

Min 3 : 15 Goblet squats

Min 4 : 15 Tuck-ups

Min 5 : Sled push down and back

Wednesday 4/16/25

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

• 5 x 4

• increasing

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

• 4 x 8

B) 10 min AMRAP

25 Slam ball slams

50 Double unders

Thursday 4/17/25 

Warmup : 3 rounds

5 crawl outs

10 ring rows

15 band pull aparts

20 second handstand hold

A1) Push jerks

- 5 x 4

- increasing

A2) Chin ups

• 4 x 5

• 3 second eccentric

B) For time

2k row

Friday 4/18/25

Core and kettlebell class

Saturday 4/19/25

Partner WOD: For time with a partner

800 m run together

50 pull-ups

100 box jumps

150 dips

200 lunges

800 m run