WOD: Spring Cycle Week 1 of 4

March 27 - April 1

Monday

Strength/Skill

EMOM 20′

  • Evens: Turkish Getup x 2 L/R
  • Odds: 15/12 Cal Bike

HBWOD

3 Rounds

  • 500/450 m Row
  • 20 Step Ups 20/16″

Tuesday

Strength/Skill

Interval Warmup (Week 3 of 6)

  • Row, Bike, or Ski
  • 50″ on, 20″ off x 12
  • Hit it hard but stay consistent across all 12 sets

Abdomination

3 Rounds

  • 30″ Chin Over Bar Hold
  • 50′ Abdisc
  • 25 Russian Kettlebell Swings 53/35#

Wednesday

Strength/Skill

  • Group Foam Roll
  • Medball Clean Tech

Creamy Tomato Basil with Burpees

AMRAP 20′

  • 21 Medball Cleans
  • 15 Abmat Situps
  • 9 Burpees

Thursday

Strength/Skill

ROWLUNGEROW

  • 50/40 Cal Row
  • 40 Overhead Walking Lunge 45/25#
  • 30 Feet elevated Ring Row
  • 50/40 Cal Row
  • 30 Overhead Walking Lunge 45/25#
  • 20 Feet elevated Ring Row
  • 50/40 Cal Row
  • 20 Overhead Walking Lunge 45/25#
  • 10 Feet elevated Ring Row
  • 50/40 Cal Row

Friday

Strength/Skill

EMOM 15′

  • Min 1: Deadlift x 5
  • Min 2: 30″ L/R Side Plank
  • Min 2: 50 Single Unders

Roxanne

Teams of 2, you go I go

  • 200 m Row
  • 10 Hand Release Pushups
  • 10 total rounds, switch after each round is complete

Saturday

Strength/Skill

Team Kelly

AMRAP 25′

  • 400 m Row
  • 30 Wallball 20/14#
  • 30 Box Jumps 24/20″
  • You go I go, switch after each movement is complete

Monday

Strength/Skill

EMOM 20′

  • Evens: Power Clean x 3
  • Odds: Strict Pullups x Max 

For the cleans, start at 50% and ascend to a challenging but solid weight within the first 10 mins. For the pullups, use a spotter if you’re getting less than 6.

SkunkWOD

Teams of 2

  • 10′ Assault Airbike for Cals
  • Switch every 30 seconds

Tuesday

Strength/Skill

Interval Warmup (Week 3 of 6)

  • Row, Bike, or Ski
  • 50″ on, 20″ off x 12
  • Hit it hard but stay consistent across all 12 sets

Midline Madness

3 Rounds

  • 25 Toes to Bar
  • 50 foot Handstand Walk
  • 25 Russian Kettlebell Swing 70/44#

Wednesday

Strength/Skill

  • Group Foam Roll
  • Medball Clean Tech

Zesty Artichoke Medball Dip

  • 42 Medball Cleans 20/14#
  • 21 Ring Dips
  • 30 Medball Cleans
  • 15 Ring Dips
  • 18 Medball Cleans
  • 9 Ring Dips

Rx+: set your rings at muscle up height

Thursday

Strength/Skill

ROWLUNGEROW

  • 50/40 Cal Row
  • 40 Overhead Walking Lunge 45/25#
  • 30 Feet elevated Ring Row
  • 50/40 Cal Row
  • 30 Overhead Walking Lunge 45/25#
  • 20 Feet elevated Ring Row
  • 50/40 Cal Row
  • 20 Overhead Walking Lunge 45/25#
  • 10 Feet elevated Ring Row
  • 50/40 Cal Row

Friday

Strength/Skill

  • Take 15′ to find a heavy set of 3 Deadlifts
  • If needed, take this time to work on Hanstand Pushup tech

Dianne

21-15-9

  • Deadlift 225/95#
  • Handstand Pushups

Saturday

Strength/Skill

Team Kelly

AMRAP 25′

  • 400 m Row
  • 30 Wallball 20/14#
  • 30 Box Jumps 24/20″
  • You go I go, switch after each movement is complete

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill

A. EMOM 6′

  • Hi-Hang Snatch + Hang Snatch

B. EMOM 6′

  • Hang Snatch + Snatch

C. EMOM 6′

  • Snatch

D. Superset

  • 5×10, Barbell Bent Over Row (heavy!)
  • 5×10, Barbell Glute Bridge