WOD Programming – Week of 4/11/22

Monday

AMRAP 12 @ Desired Pace
10 Strict Rope Pull-Ups, 5x ea. hand on top OR 3 Difficult Rope Get-Ups
10-15 DB Bench Press
14 DB RDL March, 7 each leg
15 Ab Mat Sit-Ups

Assault Bike Sprints (max 13 Rounds)
0:12 second ALL OUT SPRIN!!!
2:00 rest between
***Continue with the above intervals until…
Men reach 150 Calories
Women reach 120 Calories


Tuesday

Every 2:30 for 6 Rounds
3-4 Box Back [email protected]% or more
5 High Box Jumps
** 6 weighted box step ups if unable to jump

5 Rounds For Time (12 min cap)
20 Wall Balls, 20/14
12 DB Deadlifts, 50s/35s


Wednesday

EMOM 8
For weight
2 Hang Power Cleans, build to a heavy 2 for the day

For Intensity
4 Hang Power Cleans, moderate
20 Second Banded Deadbug Hold

E3MOM x 6
5 Hang Power Cleans
10 Shoulder to Overhead
15/12 Calorie Row
Rounds 1 and 2: 115/80
Rounds 3 and 4: 135/95
Rounds 5 and 6: 155/105
** If using DBs, pick the same weight throughout. Should be Mod/Heavy.


Thursday

4 sets
200m Run or 250m Row
Rest 1 Min between
***Increase effort each interval (i.e. high effort by interval 4)
** Rest as needed **
2 sets
800m Run or 1000m Row
Rest 2 mins between intgervals
***Effort should be within seconds of each other for either 2K row or mile run pace.
** Rest as needed **
3 sets
400m Run or 500m Row
Rest 1:30 between intervals
***Effort should be within seconds of each other @ slightly fster than 2K row or mile run pace.


Friday

Every 1:30 for 6 Rounds
1 strict press
5 Push Press
max plank pull throughs in remaining time

E2MOM x 10
12-15 Ab Mat Sit Ups
9 Bar Facing Burpees
6 Thrusters, 95/65


Saturday

TBD


Sunday

Go outdoors and use your fitness.


REQUEST INFORMATION

Intensity

Technique

Nutrition

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