00:10 - Monday

03:12 - Tuesday

05:05 - Wednesday

07:34 - Thursday

09:54 - Friday

14:10 - Saturday

**Monday - April 20th**

Warm up:

3 minute run

10 cossack squat

10 squat hip rises

10 pushup

10 strict press

WOD:

8 rounds for time: 16 minute time cap*

200 meter run

10 thruster(14 with db or kb (7L/7R))

Post WOD:

3 rounds:

7 I, T, Y

10 fly (on ground) (5L/5R)

**Tuesday - April 21th**

Warm up:

3 rounds :20/:10

Squat jumps

Snapping inchworms

Worm push-ups

Kang Squats

Pre WOD mobility:

2 min lat smash

4 way wrist stretch

WOD:

12 minute AMRAP:

3-6-9-12-15-18-21…

Hang clean (Dumbbell 4-8-12-16-20-24-28)

Bar facing burpee

**Wednesday - April 22nd**

Warm up:

2 rounds

30 second high knees

30 second butt kick

30 second bear crawl

30 second burpee

Then:

12 high kick & toe touch

12 knee huggers

12 deadlift

12 pushup to inchworm

WOD:

Support your local box WOD 3:

For time:

50 step up

50 dumbbell deadlift

50 ab mat situp

50 single arm thruster

If you have done this already

3 rounds for time:

50 step up (with weight if possible)

40 shoulder to overhead (20L/20R)

30 deadlift (15L/15R)

Post WOD:

3 minute glute smash

3 minute calf smash

**Thursday - April 23rd**

Warm up:

3 rounds:

20 lateral line hop

10 good morning

10 pushup

10 pass through

10 around the world

For time:

100 double under

30 power snatch (20 barbell)

80 double under

26 power snatch (16 barbell)

60 double under

22 power snatch (12 barbell)

40 double under

18 power snatch (8 barbell)

20 double under

14 power snatch (4 barbell)

**Friday - April 24th**

Warm up:

2 rounds:

5 burpee broad jump

10 sumo foldover

10 lunge & twist

5 I,T,Y

Strength:

4 rounds every 2 minutes:

10 bicep curl

10 skull crusher

WOD:

3 minutes AMRAP at each movement:

Mountain climber

High knee

Bent over row

High plant to low plank and back

*30 second rest between mountain

**Saturday - April 25th**

Warm up:

2 minute jog/ if you can't run (high knee & butt kick combo)

5 burpee

10 lunges

15 situp

WOD:

“Zachary Tellier”

For Time:

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats