WODS 4/7/25

Monday 4/7

"STRENGTH"

In 15 Minutes

3 Deadlift @ 70%

3 Deadlift @ 80%

3+ Deadlift @ 90%

"CONDITIONING"

As Many Rounds As Possible in 14 Minutes

350/250m Row

60ft Walking Lunge Steps

8 Deadlifts (185/125)

Competitor:

500m Row (225/155)

Performance:

Deadlifts (155/105)

Fitness:

250/200m

25ft Walking Lunge Step

6 Deadlift (115/65)

"FINISHER"

2-3 Rounds for Quality

10 Alternating Kettlebell Gorilla Rows

10 Standing Lateral Shoulder Raises

Tuesday 4/8

"STRENGTH"

In 15 Minutes

3 Bench Press @ 70%

3 Bench Press @ 80%

3+ Bench Press @ 90%

"CONDITIONING"

4 Rounds For Time (Cap 16 mins)

60 Double Unders

20 Kettlebell Swings (53/35)

10 Burpees

Competitor:

30 Kettlebell Swings / 15 Burpees

Performance:

Power Jumps/Single Doubles

Kettlebell Swings (44/25)

Fitness: 4 Rounds

40 Single Unders

15 Kettlebell Swings (35/15)

6 No Push Up Burpees

"FINISHER"

3-5 Min Easy Bike

2 Mins Samson Lunge (1 min per side)

2 Mins Spider Man Lunge (1 min per side)

Wednesday 4/9

"CONDITIONING"

Teams of 2

2 Rounds:

Min 0-2: Max Cal Bike Erg

Min 2-4: Max Hand Release Pushups

Min 4-6: Max Cal Row

Min 6-8: Max Abmat Situps

Min 8-10: Max Cal Bike Erg

Min 10-12: Max Wall Balls (14/10) (10/9)

Min 12-14: Max Cal Row

Min 14-16: Max Lateral Box Step Overs (20/16)

Min 16-18 Rest

Split All Work Reps/1 Partner working 1 resting

"FINISHER"

10 Minutes - Coach Led Mobility

HYBRID STENGTH

A) Snatch Push Press + Overhead Squat

6 sets (3+2) @ by feel

B) Power Snatch + Snatch

3 sets (2+2) @ 45-65%

3 sets (2+1) @ 70-85%

C) EMOM 12 min (alternating)

5 Barbell Good Mornings

8 Barbell Rollouts

10/10 Single Leg Touchdown

Thursday 4/10

"STRENGTH"

In 15 Minutes

3 Front Squat @ 70%

3 Front Squat @ 80%

3+ Front Squat @ 90%

"CONDITIONING"

For Time: (Cap 12 Minutes)

12 Squat Cleans (115/85)

10 Box Jumps (24/20)

9 Squat Cleans

20 Box Jumps

6 Squat Cleans

30 Box Jumps

3 Squat Cleans

40 Box Jumps

Competitor:

(135/95)

Performance:

(95/65)

Fitness:

Hang Squat Clean (75/55)

Step Ups 10/15/20/25 (20/16)

"FINISHER"

3-5 Min Easy Bike

2 Min Couch Stretch (1 min per side)

2 Min Banded Hamstring Stretch (1min per side)

Friday 4/11

"STRENGTH"

In 15 Minutes

3 Strict Press @ 70%

3 Strict Press @ 80%

3+ Strict Press @ 90%

"CONDITIONING"

4 Rounds for As Many Reps As Possible:

Minute 0-1:

1 Max Unbroken Set Of Pullups / Rest Remainder

Minute 1-3:

Max Shuttle Run (120ft)

Minute 3-4: Rest

Fitness: 3 Rounds

Seated Pullups, Ring Rows

"FINISHER"

2-3 Rounds

10 Barbell Good Mornings (empty)

10 Standing Plate/Kettlebell Halos

15-20 Standing Teapots (per side)

Saturday 4/12

"CONDITIONING"

Teams of 2

AMRAP 30

6x 200m Relay Run

1500m Row

6x 120ft Double Farmer Carries (35/25)

2000m Bike

6x 60ft Plate Overhead Walking Lunges (25/15)

Alternate Run, Farmer Carry, & Lunges

Split Row/Bike

"FINISHER"

2-3 Rounds for Quality

10-15 Partner Seated Medball Russian Twists (R+L=1)

10 R/L Half Kneeling Banded Paloff Press

HYBRID STRENGTH

A) Muscle Clean + Strict Press

4 sets (3+2) @ by feel

B) Clean & Jerk

5 sets 2 @ 45-75%

C) EMOM 5

1 Clean & Jerk @ 80%

D) Tempo Back Squat

5 sets 3 @ by feel