Week of Monday, April 21st, 2025

Week of Monday, April 21st, 2025 

Monday, 4/21/25

Warmup: 

a. 3 rounds

10 cat / cow with arms inverted (wrist stretch)

20 second front rack stretch

10 kb shrug high pulls

20 second goblet squat hold

b. warm up front squats with bar and small weight

- 2 sets of 10 reps

- 3:1:1 tempo

A) Front squats 

- 6 x 2

- increasing

B) For time : 4 rounds

20 Leg raises to kettlebell

20 kb swing and squat combo (24/16)

Tuesday 4/22/25

Warmup : 10 min AMRAP

10 scap pulls

20 shoulder taps

30 jumping jacks

40 mountain climbers

A) 30 min EMOM - 5 rounds 

Min 1 : 2 turkish get-ups left

Min 2 : 2 turkish get-ups right

Min 3 : 100 feet sandbag carry

Min 4 : 15 hollow rocks

Min 5 : Bike for calories

Min 6 : Rest

Wednesday 4/23/25

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 3

• increasing

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

• 4 x 8

B) 10 min AMRAP

30 alternating db snatches

20 calorie row

Thursday 4/24/25 

Warmup : 3 rounds

5 crawl outs

10 ring rows

15 band pull aparts

10 split squats each side

A1) Split jerks

- 6 x 2

- increasing

A2) Chin ups

• 5 x 5

• 3 second eccentric

B) “Grace” 

For time:

30 clean and jerks (135/95)

Friday 4/25/25

Core and kettlebell class

Saturday 4/26/25

Partner WOD: For time alternating with a partner

8 x 200 m runs

20 rounds:

5 pull-ups

10 push-ups

15 squats

8 x 200 m runs