WODS 4/14/25

Monday 4/14

"STRENGTH"

In 15 Minutes:

5 Bench Press @ 75%

3 Bench Press @ 85%

1+ Bench Press @ 92-95%

"CONDITIONING"

Every Minute on the Minute / 4 Rounds

Minute 1: Max Toes to Bar

Minute 2: Max Air Squats

Minute 3: Max Double Unders

Minute 4: Max Pushups

Minute 5: Rest

Fitness: Hanging Knee Raises/ Single Unders

"FINISHER"

3 Rounds

20 V-Ups

20 R/ 20 L Standing Teapots

Tuesday 4/15

"STRENGTH"

In 15 Minutes:

5 Front Squat @ 75%

3 Front Squat @ 85%

1+ Front Squat @ 92-95%

"CONDITIONING"

For Time: (Cap 9 mins)

4 Single Arm Overhead Walking Lunges (25ft) (50/35)

50 Alternating Dumbbell Snatch (50/35)

50 Box Jumps Overs (24/20)

Performance: (35/25)

Fitness: Front Rack Lunge Steps (25/15)

/ Hang Snatch / Box Step Ups (20/16)

"FINISHER"

3 Rounds for Quality

12 Banded / Dumbbell Upright Row

12 Double Dumbbell Bent Over Fly

12 Banded Face Pull

Wednesday 4/16

"CONDITIONING"

Teams of 2

AMRAP 22

100 Cal Row

40 Wall Balls (20/14) (10/9)

10 Wall Walks

Split Reps As Needed

Competitor:

150 Cal Row /50 Wallballs

15 Handstand Pushups

Performance:

(14/10lbs) / 6 Wall Walks

Fitness:

100 Cal Row / 30 Wallballs / Pike Holds

Accumulate 60 seconds Pike/Box Pike Hold

"FINISHER"

3 Rounds for Quality

15 PVC / Stick Sit Ups

15 Back Extensions

HYBRID STRENGTH

A) Hang Clean

3@50%

2@60%

2@70%

2@75%

2 sets 2@80%

B) Split Jerk

6 sets 2 @ by feel

C) Pause Front Squat

5 sets 3 @ 60-70%

D) 30 GHD Sit-up/Dragon Flags

Thursday 4/17

"STRENGTH"

In 15 Minutes:

5 Strict Press @ 75%

3 Strict Press @ 85%

1+ Strict Press @ 92-95%

"CONDITIONING"

Part 1: (12 mins)

10 rounds

20 Sec Max Cal Bike

Rest 1 Minute

Rest 3 Minute

Part 2: (8 Minutes)

5 Rounds For Time

10 Burpees to Target

Rest 1 Minute

"FINISHER"

3 Rounds for Quality

12 Diamond Pushups

6 R + 6 L Staggered Hand Pushup (Hip)

45 Seconds Alternating Hand Bird Dog Plank

Friday 4/18

"STRENGTH"

In 15 Minutes:

5 Deadlift @ 75%

3 Deadlift @ 85%

1+ Deadlift @ 92-95%

"CONDITIONING"

For Time: (Cap 10 Mins)

1-1-2-2-3-3...10-10

1 Power Clean (135/95)

1 Chest to Bar Pullup

Competitor: (185/125) / Bar Muscle Up

Performance: (115/85) Pullups

Fitness:(95/65)

Seated Pullups / Ring Rows

"FINISHER"

3 Rounds for Quality

12 Hip Thrust (Weighted)

6R + 6L B-Stance Good Mornings

45 Second Kettlebell Suitcase Hold

Saturday 4/19

"CONDITIONING"

Teams of 2

For Time:

2000m Row

75 Abmat Sit-ups

4x400m Relay Run

50 Reverse Lunges (45/25)

4000m Bike

75 Reverse Lunges (45/25)

4x400m Relay Run

50 Abmat Sit-ups

2000m Row

Split all distances/reps

Performance: (25/15)

Fitness:

1500m Row / 50 Abmat Sit-ups / 200m Run / 35 Bodyweight Reverse Lunges / 2500m Bike

HYBRID STRENGTH

A) Snatch Balance

3 sets 3 @ by feel

3 sets 2 @ by feel

B) Hang Snatch

3@45%

2@55%

2@65%

2@70%

1@75%

1@80%

1@85%

C) Snatch Deadlift

4 sets 5 @ 90-100%

D) 3 rounds for quality of:

15 Banded Tricep Extensions

8 Barbell Rollouts

15 Bent Over Rows