Monday, April 26th
WORKOUT
AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*
*Run increases by 100m each round. 100m, 200m, 300m etc…
(Score is Rounds + Reps)
POST-WORKOUT STRENGTH
4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts
-Rest as Needed b/t Sets-
(Score is Weight)
ATHLETE VIDEO https://vimeo.com/539233816/a9a2126e67
Tuesday, April 27th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Builld to a Moderate-Heavy Complex
1 Front Squat
+ 1 Thruster
+ 1 Push Press
(Score is Weight)
WORKOUT
FOR TIME
120 Double Unders
40 Thrusters (75/55)|(65/45)
500/400m Row
40 Thrusters
120 Double Unders
-Time Cap 10:00-
(Score is Time)
ATHLETE VIDEO https://vimeo.com/539236257/e23ad795ea
Wednesday, April 28th
WORKOUT
EVERY 5:00 x 5 SETS*
20 Russian KB Swings (70/53)|(53/35)
20 Alt. Goblet Reverse Lunges
30/25 Cal Bike
*Rest remaining time before next set
(Score is Slowest Set)
ATHLETE VIDEO https://vimeo.com/539238995/d2d7a2ccb2
Thursday, April 29th
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 4 Kip Swings
+ 2 Kipping Pull-Ups
+ 2 Toes to Bar
MIN 2 – :40 Slow Inch Worms w/ Push-Up
(No Measure)
WORKOUT
3 ROUNDS FOR TIME
25 Burpees
15 Pull-Up + Toes to Bar*
*1 Pull-Up + 1 Toes to Bar = 1 Rep
**Option to perform 15 Pull-Ups then 15 Toes to Bar if can not easily connect the reps.
(Score is Time)
ATHLETE VIDEO https://vimeo.com/539241267/3c20649371
Friday, April 30th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean
(Score is Weight)
HERO WORKOUT
“THE CHIEF”
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
ATHLETE VIDEO https://vimeo.com/539243588/788b221c1e
Saturday, May 1st Partner WOD
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Ups*
STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups
STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up
STRICT RMU OPTION 3: False Grip Ring Row
(No Measure)
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
1 Mile Run
20 Ring Muscle-Ups**
140 Box Jumps (24/20)
20 Ring Muscle-Ups
1 Mile Run
*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.
**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups
(Score is Time)
RMU OPTION 1: Jumping Ring Muscle-Ups
RMU OPTION 2: Chest to Bar Pull-Ups
ATHLETE VIDEO https://vimeo.com/539246092/47c5ba9ac6
