Week of Monday, April 28th, 2025

Week of Monday, April 28th, 2025 

Monday, 4/28/25

Warmup: 

a. 2 rounds

10 cat / cows

10 pass thorughs

10 good mornings

200 m jog

b. Tempo overhead squats

- 2 sets of 10 reps

- 3:1:1 tempo

A) Overhead squats 

- 4 x 8

- increasing

B) For time : 3 rounds

15 power snatches (75/55) 

400 m run

Tuesday 4/29/25

Warmup : 8 min AMRAP

8 yoga push-ups

8 turkish sit-ups each side

16 KB deadlifts

A) 2 min work / 1 min rest : 3 rounds 

Station 1 : Turkish get ups (alternating hands)

Station 2 : Bike for cal

Station 3 : Sandbag / KB front rack carry (30 feet = 1 rep)

Station 4 : Burpees

Wednesday 4/30/25

Warmup - 2 rounds

20 alternating half groiners

20 dead bugs

20 straight arm lat pulls

20 frog jumps

A1) Sumo Deadlift

• 6 x 2

• increasing

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

• 4 x 8

B) 2 k row for time

Thursday 5/1/25 

Warmup : 3 rounds

5 crawl outs

10 ring rows

15 band pull aparts

10 split squats each side

1. Work to a heavy overhead complex of:

1 strict press + 1 push press + 1 push jerk

B) 10 min AMRAP

10 Dumbbell push presses

20 Renegade rows

30 jumps over dumbbell

Friday 5/2/25

Core and kettlebell class

Saturday 5/3/25

Partner WOD: For time with a partner

1 mile run together

80 pull-ups

120 box jumps

800 m run

160 dips

200 weighted lunges

400 m run