12.04
Good Weather:
Focus:
Hang Power Clean
Push Jerk
WOD: 10 ROUNDS
– 5 Hang Power Cleans and Jerk @42/22kg
– 8 Burpees Over the bar
Bad Weather:
Focus:
KB Hang Power Cleans
KB Push Jerk
WOD: 10 ROUNDS
– 5 Double KB Hang Power Cleans and Jerk @2×12/8kg
– 8 Burpees Over the KB
13.04
Good Weather:
Focus:
Front Squat
Push Ups
WOD: FOR TIME
21-15-9
– Front Squat @ 42/22kg
– Push Ups
– AbMat Sit Ups
Bad Weather:
3 Giga Sets:
– 8+8 Half Kneeling DB Shoulder Press
– 10+10 Side Plank rotation and reach with small plate
– 30 Calf Raises with DB (total)
WOD: FOR TIME
21-15-9
– Goblet Squat @ 20/12kg
– Push Ups
– AbMat Sit Ups
14.04
Good Weather:
Focus:
Double Unders
DB Snatch
WOD: FOR TIME
40-30-20-10
– Alternating DB Snatch @15/10kg
– Double Unders / 2x Single Unders
– after each set perform 15 Air Squats
Bad Weather:
Focus:
Double Unders
DB Snatch
WOD: FOR TIME
40-30-20-10
– Alternating DB Snatch @15/10kg
– Double Unders / 2x Single Unders
– after each set perform 15 Air Squats
15.04
Good Weather:
Focus:
Deadlift
1 Arm KB Thruster
WOD: 20 min AMRAP
– 10 Deadlifts @ 62/42 kg
– 20 Single Arm Thrusters @16/12 kg
– 200m Run
Bad Weather:
Focus:
1 Arm KB Thruster
Tabata CORE (coach choice)
WOD: 20 min AMRAP
– 20 Plate Ground 2 Overhead
– 20 Single Arm Thrusters @16/12 kg
– 200m Run
17.04
Good Weather:
Focus:
Push Press
Med Ball Clean
WOD: 5 ROUNDS
– 20 Med Ball Cleans
– 20 Push Press @ 32/22kg
– 20 Hand Release Push Ups
Bad Weather:
Focus:
KB Push Press
Squat Mobility
WOD: 5 ROUNDS
– 20 Goblet Squats @12/8kg
– 20 KB Push Press @2×16/12kg
– 20 Hand Release Push Ups
