WOD Programming – Week of 4/25/22

Monday

E2MOM x 6
1-2 Heavy Box Back Squats
20 V-ups or Alt. Single Leg V-Ups
***Working to a heavy if you’d like. Must have a spotter.

AMRAP 12
100m Run with a Sandbag
(Sub-run with 8/6 cal bike with slam ball overhead)
8 Burpees Over Kettlebell
12 American Kettlebell Swings, heavier


Tuesday

3 Sets, each for time
27/24, 21/18, 15/12, 9/7
Calorie Bike
4,3,2,1
No-Jump Rope Climbs, legless if possible
** 3 Mins rest after each set **


Wednesday

Every 1:30 x 8 rounds
3-6 Sumo Deadlifts

1 Minute Up-Ladder
2 Alternating DB Snatches, 50/35
2 Wall Balls 20/14
4-4, 6-6, etc…
** Rest 1 minute **
2 Minute Up Ladder
Start where you left off from 1st Up-Ladder
** Rest 1 minute **
4 Minute Up Ladder
Start where you left off from 2nd Up-Ladder
** Rest 1 minute **
8 Minute Up Ladder
Start where you left off from 3rd Up-Ladder


Thursday

(20 sec on/10 sec off) x 16 Intervals
Alternate: Ab Mat Sit-ups/Plank Pull-Through
** Rest 1 minute **
(20 sec on/10 sec off) x 16 Intervals
Alternate: Russian Twists/Russian Sit-Ups with Ball

AMRAP 20
50m Forward Sled Drag
50m Backward Sled Drag
50m HEAVY Farmers Carry
100ft (30m) Sandbag Bear Hug Carry


Friday

E6MOM x 5; weighted vest optional
400m run
15 Pull Ups/20 ring rows
20 Hand Release Push Ups
25 Air Squats


Saturday

TBD


Sunday

Go outdoors and use your fitness.


REQUEST INFORMATION

Intensity

Technique

Nutrition

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