April 26th WODs

9


A. Push Press, build to a 1RM

B1. Clean Grip DL @ 30X0, 8-8-6-6, 2 min - increase weight every set

B2. Flat Bench DB Press, 20-30 x 4 sets, 2 min

C. Row Sprint 30 sec ALL OUT x 4 sets, 60 sec b/t efforts



10

A. Power Clean, build to a 1RM

B1. Knees to Elbows, AMRAP in 1 min x 5 sets, 1 min

B2. Front Squat @ 20X0, 12-15 x 5 sets, 1 min

C. Airdyne @ 95%, 1 min x 3 sets, 5 min b/t sets - go hard



11

A. Wtd Chin-ups, build to a 1RM (or a lot of negative reps!)

B1. Romanian Deadlift @ 20X0, 8-10 reps x 5 sets, 1 min

B2. Ring Dips, AMRAP in 1 min x 5 sets, 1 min - do ring holds if you can't

C. Unanchored Sit-ups, AMRAP in 1 min x 5 sets, 1 min

Week of April 16th

6

A. Push Jerk, 3-3-3, 3-4 min

B1. Barbell Romanian Deadlifts @ 10X0, 12-15 reps x 5 sets, 1:30 min

B2. Barbell Russian Step-ups, 10/leg x 5 sets, 1:30 min

C. Row Sprint 20 sec ALL OUT x 5 sets, 40 sec b/t efforts



7

A. Power Snatch, build to a 1RM

B1. Ring Dips, AMRAP x 5 sets, 2 min (girls do flat bench db press @ 20X0, 6-9 reps x 5 sets, 2 min)

B2. Wtd Chin-ups, 2-3 tough reps x 5 sets, 2 min

C. Airdyne - as many miles as possible in 10 minutes



8

A. Back Squat @ 30X1, 4-6 reps x 3 sets, 3-4 min

B1. One Arm Rows @ 20X0, 10-12/arm x 2 sets, 2 min

B2. Press @ 10X0, AMRAP @ 66% 1RM x 4 sets, 2 min

C. Burpees, AMRAP in 1min x 3 sets, 1 min

WODs - April 4th

1

A. Press, achieve a 1RM

B. Press @ 80% of 1RM from part A - perform AMRAP x 5 sets, 3 min b/t sets

C. As many rounds as possible in 5 mins:

5 toes to bar (knee raises if you can't)

15 unanchored sit-ups

D. Side Bridges, AMSAP per side x 3 sets per side, 30 sec b/t sides

2

A. Romanian Deadlift @ 30X0, 10-10-8-8, 3 min

B1. Bench Press @ 20X1, 8-12 reps x 5 sets, 2 min

B2. Back Squat @ 20X1, 8-12 reps x 5 sets, 2 min

3

A. Push Press, build to a 1RM

B1. Russian KBS, 12-15 heavy reps x 5 sets, 1:30 min

B2. Barbell Forward Lunges, 8/leg x 5 sets, 1:30 min

C. Airdyne Sprint 15 sec ALL OUT x 5 sets, 1:30 min b/t sets

4

A. Power Clean, build to a 1RM

B1. Close Grip Bench Press, AMRAP @ 75% of 1RM Bench Press from last week x 5 sets, 2 min

B2. Wtd Chin-ups, 3-5 tough reps x 5 sets, 2 min

C. Box Jumps - 24"/20" - AMRAP in 10 minutes - step down every rep

5

A. Front Squat, build to a tough single

B1. Romanian Deadlift @ 20X0, 10-12 reps x 3 sets, 2 min

B2. Push-ups, AMRAP in 1 min x 3 sets, 2 min

C. Row Sprint 30 sec ALL OUT x 4 sets, 3 min