4.20 - 4.26

 

BEHIND THE CURTAIN

This week we will be finding our 1 rep max Deadlift and Bench press , these are the final two lifts that we need to collect data on before we start our 5/3/1 cycle . The WODS will become more intense and sprint style so focus on MOVING FAST . Give them all you have for that short duration !


MONDAY

STRENGTH

4x3 Squat Cleans at a challenging weight . Not touch and go

4x12 RDL Same weight across

4x8 Alternating Lunges Same weight across

 

WOD

3 Rounds For time

10 Front Squats at 185/115 Or at a challenging weight that will allow for 3 unbroken rounds

21 Burpees over the bar

Rest 2 Minutes

 

WEDNESDAY

WOD

10 Minutes to work up to a heavy Snatch

Directly into

10 Minutes to work up to a heavy Clean

Rest 3 Minutes

4x400 Meter repeats

1:1 Work to rest ratio after every run

 

THURSDAY


STRENGTH

GREEN

6 Super Sets

5 Bent over rows at a challenging weight

10 Ring Rows


BLACK

6 Rounds

Must be unbroken

3 Weighted Pullups

5 Strict Pullups

7 kipping Pullups


GREEN

WOD

3 Rounds

30 Pushups

20 Pullups

10 Dips


BLACK

50 Pullups

40 Hand Stand Pushups

30 Toes to bar

20 Chest to bar

10 Muscle ups


SATURDAY


FIND YOUR 1 REP MAX DEAD LIFT AND BENCH PRESS

WE WILL BE USING THESE NUMBERS FOR OUR STRENGTH PROGRAM STARTING IN MAY SO IF YOU CANT MAKE THE GYM ON SATURDAY TRY AND MAKE THIS ONE UP !


SUNDAY

PARTNER WOD

TEAMS OF 2

One athlete works at a time

ONE ATHLETE COMPLETES 15 SQUAT CLEANS AND 15 OVER THE BAR BURPEES BEFORE THEY SWITCH WITH THE  NEXT ATHLETE .CONTINUE THIS TREND UNTIL BOTH MEMEBERS FINISH THE ROUND OF 3.

15 Squat cleans 155/115

15 Over the Bar Burpees

12 Squat cleans 155/115

12 Over the Bar Burpees

9 Squat cleans 155/115
 
9 Over the Bar Burpees

6 Squat cleans 155/115

6 Over the Bar Burpees

3 Squat cleans 155/115

3 Over the Bar Burpees