APRIL 2021
 

1 APRIL 2021

CARDIO FITNESS -

BASELINE

400m Run/500m Row

40 Air Squats

30 BF Situps

20 Pushups

10 Pullups

WOD - MARY 20 Min AMRAP

5 HSPU

10 Alt Pistols

15 Pullups

Scaling Options Available

2 APRIL 2021

GOOD FRIDAY - CLOSED

3 APRIL 2021

EASTER THEME

THE JESUS WOD - 14 RFT

10 Dedlifts @45/30k

10 Squat Clean

10 Push Press 

15m Back Rack Walking Lunge

Do not put the bar down until after 

rounds 3, 7 & 9 when you will do 

7 DB Turkish Getups @15/10k

Scaling Options Available

5 APRIL 2021

WOD - 1775 - 40 Min AMRAP (Scaled)

17 Power Cleans @65/50k

75 Air Squats

Unload Bar, Carry 200m, Return to plates, carry each plate singularly, reload bar, complete next set

Scaling Options Available

6 APRIL 2021

ACCESSORY -

3 x 10

Nordic Curls

DB Box Leg Ext

WOD - For Time

Buy in 400m Run / 500m Row

Then 21-15-9

Power Snatch @50/35k

Shoulder to OH

Burpee over Bar

Buy Out 400m Run / 50m Row

Scaling Options Available

7 APRIL 2021

ACCESSORY - 

3 x 10

DB skull crushers

Ring/under bar rows

 

WOD - For Time

10-1 American KB Swing @24/16k

1-10 HSPU

Scaling Options Available

8 APRIL 2021

CARDIO FITNESS -

30 on 30 off x 6

100m Run/125m Row

WOD - The Happening for Time

10, 20, 30, 40, 50, 60, 70, 80, 90,100

Alternating Lunges

10 Burpees after ea set

Scaling Options Available

9 APRIL 2021

STRENGTH - 

6 min to find hvy OH Squat

then 6 min EMOM

6 Wide Grip Dedlift

4 OH Squat

WOD - 3 Rounds for Time

2 Rope Climbs / 1 Leg Less / 4 Descend/ascend

6 Squat Clean @50/30k

120 DBl Unders / 240 Skips

3 APRIL 2021

WOD - For Time

800m Run / 1k Row

25 Chest to Bar Pullups

15 OH Squats @50/35k

25 HSPU

15 Front Squats

25 Ring Dips

15 Dedlifts

800m run / 1k Row

Scaling Options Available

12 APRIL 2021

ACCESSORY - For Time

40 BF Situps

30 Air Squats

20 HR Pushups

10 Strict Pullups

 

WOD - For Time

400m Run/500m Row

12 Wall Walks

24m Plate Push @25/15k

36 Thrusters @60/40k

24m Plate Push @25/15k

12 Wall Walks

Scaling Options Available

13 APRIL 2021

STRENGTH -

4 Min to find hvy Power Snatch

then 6 min EMOM

4 Power Snatch  Hi Pull

4 Power Snatch  

WOD - 15 Min AMRAP

10 Burpees over DB

10 Alt DB Hang Snatch @20/12.5k

10 Alt DB Devil Press

10 Alt DB Clusters

Scaling Options Available

14 APRIL 2021

ACCESSORY - 

30-20-10 NFT

Pushups

Hollow Situps

 

WOD - 4 Rounds For Time

15 Squat Clean @50/35k

5m HS Walk

100m Sprint

Scaling Options Available

15 APRIL 2021

ACCESSORY -

Accumulate 1 Min Hollow Hold

Accumulate 1 Min Supaman

WOD - 18 Min AMRAP

5 Ring Dips

10 Alt Pistols

15 Toes to Bar

20 Plate Russian Twists

Scaling Options Available

 

16 APRIL 2021

ACCESSORY - TABATA 

Feet Together Air Squats

WOD - 5 Rounds for Time

15 OH Squats @45/30k

5 Muscle ups

17 APRIL 2021

STRENGTH - 1RM Back Squat

 

WOD - 10 Rounds for Time

5 Chest to Bar Pullups

10 Clean & Jerk @55/35k

5 Ring Dips

Scaling Options Available

19 APRIL 2021

ACCESSORY - 21-15-9

Ring Row

Toes to bar/kettlebell

 

WOD - 21-15-9

Dedlift @100/70k

Wall Balls @9/6k

Scaling Options Available

20 APRIL 2021

ACCESSORY - Alt Tabata- Hand Stand Hold + Supaman  

WOD - 10 Rounds for Time

20 Dbl Unders/40 Skips

10 Hang Clean @45/30k

Scaling Options Available

21 APRIL 2021

ACCESSORY - 21-15-9

Pushups

Burpees

 

WOD - For Time

50 Pullups

100 Pushups 

400m Run each break

Scaling Options Available

22 APRIL 2021

ACCESSORY - 

50 BF Situps

50 Hollow Situps

WOD - For Time

20 Russian KB Swing @24/16k

20 Wall Walks

20 KB sSing

20 Ring Dips

20 KB Swing

20 Burpees

20 KB Swing

Scaling Options Available

23 APRIL 2021

ACCESSORY - 4 Min to find hvy Power Clean

then 6 min EMOM

4 Power Clean Hi Pull

4 Power Clean  

ACCESSORY - 

5 Min EMOM

10 Feet Together Air Squats

WOD - 2021 Quarter Final Test 1 - 10 min CAP

10 Strict HSPU

10 DB Hang Clean @22.5/15k

50 DBK Unders/100 Skip

rest 1 min then 3 rounds

10 HSPU

10 DB Shld to OH

50 DBL Unders/100 Skip

24 APRIL 2021

STRENGTH - 1RM Front Squat

 

WOD - 21-15-9 For Time

HSPU

DB Box Step Up & Over @ 2x20/15k

Alt Snatches

DB Lunges

DB Devil Press

Scaling Options Available

26 APRIL 2021

ACCESSORY -

20 Eccentric Pullups

Then 5 Rounds

10 Ring Rows

10 Burpees

 

WOD - HOPPY 17Min AMRAP

21 Lateral Burpees over Bar

16 Box Jumps @24/20"

8 Front Rack Lunges @60/40k

3 Ground to OH 

27 APRIL 2021

ACCESSORY - Accumulate 2 Min Hollow Hold  

STRENGTH - 4 Min to find Hvy Hang Snatch

then 6 Min EMOM

4 Hang Snatch Hi Pull

4 Gang Snatch  

WOD - THE CHIEF 

5 x 3 min AMRAP

3 Power Cleans @60/40k

6 Pushups 

9 Air Squats

1 Min Rest

Scaling Options Available

28 APRIL 2021

ACCESSORY - 5 Rounds NFT

3 Wall Walks

20 BF Situps

 

WOD - 10 Min EMOM

3 Burpees 

7 Thrusters @45/30k

Rest 1 Min Then

10 Min EMOM

7 Burpees

3 Thrusters

Scaling Options Available

29 APRIL 2021

ACCESSORY - 

4 x 30 Sec Sit & Reach

20 Heel Taps

WOD - 20 Min AMRAP

5 HSPU

10 Alt Pistols

15 Hollow Rocks

20 Alt DB Renegade Rows @25/15k

Scaling Options Available

30 APRIL 2021

ACCESSORY - 4 Rounds

30 Walking Lunges

10 Shoot Throughs

Partner WOD - 2021 Quarter Final Test 5

9-6-3 ea (15 min CAP)

Snatches @79/56k

Burpee Box Jump Over @30/24"