April’s Fool (actual wod)

warm up:

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 small arm circles forward, 10 small arm circles back, 10 big arm circles in forward, 10 big arm circles back, 10 hug yourself (With PVC, broom stick, bar or band) la3 rounds:5-10 shoulder press, 5-10 bent over rows, 5-10 bicep curls

(All the equipment)

Work up to a 5RM floor press.

Then Super set

3x 10-15 strict pull ups

2×5 floor press @ 85-90% of 5RM

10 min AMRAP

14 plank ups

7 hang power clean & jerk 95/135

Extra Credit

3-5 rounds

10-20 push ups

10 DB bicep curls

10 DB bent over rows

(Some Equipment)

4 rounds superset

DB/KB 10-20reps single arm floor press L 10-20reps single arm floor press R 10-20reps single arm bent over row L 10-20reps single arm bent over row R

(If you have a bar sub BB floor press & BB bent over row)

10 min AMRAP

14 plank ups

5 DB/KB hang power clean & jerk (L)

5 DB/KB hang power clean & jerk (R)

Extra Credit 3-5 rounds

10-20 push ups

5-10 DB/KB bicep curls

5-10 DB/KB upright rows

(No Equipment)

4 rounds superset

10-20 push ups

15-30 invested rows or bent over rows

10 min AMRAP

7 handstand push ups

14 plank ups

21 frog jumps

Extra Credit YTW

10-20 reps in each position

Tuesday (31Mar20)

Team WOD TUESDAY!!!

2 ways to team wod-

1)FaceTime or Skype your favorite gym buddy

2)force someone in your household to do it with you

Warm up

Each movement is for 50ft or 30sec

2 rounds

High knees

Butt kickers

Plus

Frankensteins (touch opposite foot to opposite hand)

Inch worm push ups

Lunge with a torso twist

Broad jumps

Then

W/ a broomstick, bar or band

15 good mornings

15 back squats

15 strict press

(All the equipment)

Every 2:30 mins for 4round

2x clean + 2 jerks

*Start at 70% and work up*

Team of 2:

Three rounds for time of:

100 sumo deadlift high pulls 65/95

50 burpees

Run 400 meters

-split reps whatever way you like, run at the same time-

Extra Credit

3-5 rounds

NFT

20 barbell roll outs

20 back extensions

(Some equipment)

3 sets

5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

Every 90secs for 6rds

3-5 each side KB/DB hang squat clean & split jerk

Team of 2:

Three rounds for time of:

100 DB/KB sumo deadlift high pulls

50 burpees

Run 400 meters

-split reps whatever way you like, run at the same time-

Extra Credit

3-5 rounds

NFT

30 reaching sit ups

20 supermans

(No equipment)

EMOM 5

5 Clean grip sotts w/ broom stick

5 sets

5 reps

Hang clean + Jerk (no weight)

2 sec pause in dip + 2 sec pause in catch

Team of 2:

Three rounds for time of:

100 sumo deadlift high pulls (water jug broom stick or other object)

50 burpees

Run 400 meters

-split reps whatever way you like, run at the same time-

Extra Credit

3-5 rounds

NFT

30 reaching sit ups

20 supermans

Scaling and mods: 400m Run = Row 500m/ bike .7miles/ run for 2mins/ 150DUs or 3x singles (split)

Monday (30Mar20)

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the equipment)

2RM hang snatch (below knee)

Then

2 drop set

2 hang snatch @ 95% & 90% of 2RM

For time:

21-15-9reps of:

Overhead squats 95/135

Toes to bar

(Sub 30 side to side leg raises each round of you don’t have a pull up bar)!

Extra Credit

4×5 snatch grip deadlift AHAP

(Some equipment)

A. Emom 5 w/ broom handle or empty bar

5 behind the neck snatch press + 5 overhead squats + 5 snatch balance

B. 5 sets w/ broom stick or empty bar

5 snatch lift off to knee w/ 1sec pause

5 snatch high pulls

5 muscle snatch

5 hang power snatch

5 snatch grip sotts press

5 hang squat snatch

For time:

3 rounds

10 KB/ DB overhead squat (R)

10 KB/DB overhead squat (L)

30 side to side leg raises

Extra Credit

100 glute bridge

(No equipment)

A. Emom 5 w/ broom handle

5 behind the neck snatch press + 5 overhead squats + 5 snatch balance

B. 5 sets w/ broom stick

5 snatch lift off to knee w/ 1sec pause

5 snatch high pulls

5 muscle snatch

5 hang power snatch

5 snatch grip sotts press

5 hang squat snatch

For time:

3 rounds

30 broomstick overhead squats

30 side to side leg raises

Extra Credit

100 glute bridge

Sunday (29Mar20)

Warm up

•2mins cardio

(Bike, run, row, jog in place)

•20 pass throughs, 5 around the world each side, (w/ pvc, boom handle or band) 15 air squats 5 inch worm push ups

10 deadlift, 10 bent over row, 10 front squat, 10 press, 10 good mornings, 10 back squats (w/ pvc, boom handle, or bar)

OLY WORKOUT

(All the equipment)

A.

EMOM 5

5 clean grip sotts press

B.

Every 2:30 for 5 rounds

Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk

*Sets 3-4 = @ 80% of 1-RM Clean & Jerk

*Set 5 = @ 85% of 1-RM Clean & Jerk

C.

EMOM 6

Slow pull power snatch

*Sets 1-2 = 1 rep @ 75% of 1-RM Power Snatch

*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch

*Sets 5-6 = 1 rep @ 85-90% of 1-RM Power Snatch

D.

Every 2:30 for 3 rounds

Bulgarian Split Squat x 5 reps each leg

Build over the course of the 3 sets.

E.

Three sets of:

Chinups x 8 reps

V-Ups x 30 seconds

Rest 45 seconds

(Some Equipment)

A.

EMOM 5

A. EMOM 5 w/ broomstick

5 Clean grip sotts + 5 power jerks

B.

3 sets

5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

C.

Every 90secs 8 rounds

3-5 each side KB/DB sotts press + 3-5 KB/DB overhead squats

D.

5 rounds

10-20 each side bent over rows DB/KB

Rest 45secs between sets

E.

D. 3-5 rounds-

15-20 each leg DB/KB Bulgarian split squats

10-20 each leg single leg glute bridge

20-30 each side clam shells

F.

3 rounds

30 Russian twists

20 supermans

(No Equipment)

A.

EMOM 5 w/ broomstick

5 Clean grip sotts + 5 power jerks

B. 5 sets w/ broom stick

3 press from the split + 3 jerks

2 sec pause in dip + 2 sec pause in catch

C. 5rounds-

20 glute bridges

12 single leg glute bridges each side

Rest 1 mim

D.

3 rounds:

Max inverted rows (find somewhere to do BW rows off or fill up 2 jugs of water and do bent over rows)

30 alternating lunges

E.

3 rounds

30 Russian twists

20 supermans