General + Specific Prep (8-10min)
2:00 Cardio Choice
—
3 Sets: For Quality
12 Glute Bridge Banded Pull-Aparts
5/5 Kettlebell Halos
5/5 Kettlebell Windmill
8 Tuck-Ups + 8 Alternating V-Ups
:15 Nose to Wall Handstand Hold
–
Then take 3-5 min to load bars.

Strength
Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%

16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebells: 2 x 53/35lb, 24/16kg

Level 2:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks to 20in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 44/26lb, 20/12kg

Level 1:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 50/50ft (15/15m) Kettlebell Front Rack Carry
minute 4: 3-5 Wall Walks to 30in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 35/26lb, 15/12kg

Goal: Complete each movement in under 50 seconds.
Time Domain: 40-50 sec for exercise.
Primary Objective: Unbroken Reps across all movements.
Secondary Objective: Maintain the upper range of each movement rep scheme.
Stimulus: Muscular Endurance + Strength Builder
RPE: 6/10

Workout Strategy Notes:
This EMOM is a combination of upper-body pushing strength, core endurance, stability, and gymnastics control. The key is choosing reps that allow consistent quality without hitting failure early.
Dumbbell Bench Press (10-15 reps)
Choose a rep scheme that stays 1-2 reps from failure (e.g., 12-13 reps instead of maxing at 15).
Control the negative (lowering) to reduce unnecessary fatigue.
Engage the core to avoid arching the lower back.
Rest 5-10 seconds before time expires to prepare for V-Ups.

V-Ups (15-20 reps)
Maintain a steady rhythm—don’t rush reps early.
Engage the lower abs first, not just hip flexors.
Modification: Tuck-ups (if needed) to maintain movement quality.
Rest 5-10 seconds before the next minute.

Kettlebell Mixed Rack + Overhead Carry
Switch arms at halfway (15m/50ft each side)
One arm in the front rack, one in the overhead
Maintain a braced core—avoid leaning sideways.
Keep a steady pace—not too fast, but no unnecessary stops.
Scaling: Use a lighter KB (i.e.. 35/26 lb, 16/12 kg) if needed.

3-5 Wall Walks
Break reps as needed (e.g., 3-2 if doing 5 total).
Pace the ascent & descent—don’t rush to avoid excessive fatigue.
Breathe at the top of each rep for control.
Modify if needed: Reduce to 2-3 reps or substitute with a plank walk-up.

Run a marathon
April Fools

General Prep: (8min)
8:00 minutes, For Quality
12/9 Calorie Row
8/8 single led RDL with kettlebell
15 push ups
8 Russian Kettlebell Swings
8 Goblet Cossack Squats

Strength
Deadlift
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%

0Pre workoiuSpecific Prep (2-3 minutes)
2 Sets: For Quality
6 Barbell Upright Rows
6 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
6 Front Squats

Workout For Time:
3 Rounds
30/24 Calorie Row
15 Front Squats
20 chest to bar Pull-Ups
Load: 155/105lb, 70/48kg

Level 2:
For Time:
3 Rounds
30/24 Calorie Row
15 Front Squats
20 Pull-Ups
Load: 115/75lb, 52/34kg

Level 1:
For Time:
3 Rounds
20/16 Calorie Row
15 Front Squats
20 Jumping Pull-Ups or banded strict
Load: 60% of 1RM Front Squat

Goals / Stimulus / Objectives
Goal Time Domain: 15-18 minutes
Time Cap: 22 minutes
Primary Objective: We are looking to complete each round in sub 5-6 minutes.
Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.
Stimulus: Full Body Muscular Endurance Triplet
RPE: 8/10

• This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Workout Strategy Notes:
This workout is a grip-heavy, leg-taxing, and lung-burning test of endurance and muscular stamina. The combination of rowing, squatting, and high-rep gymnastics demands strategic pacing and smart movement transitions to avoid early burnout.

General Prep (8-10 min)
400m Run
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge
–
2 Sets: For Quality
10 Ice Skater Hops
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs

Specific Barbell Prep (5-7 min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Slow Pull Power Clean
Push Jerk
Power Clean
Push Jerk

Strength
Take 10 minutes to Establish
3RM Power Clean and Push Jerk

Extra Instructions / Points of Performance
% is Based on 1RM Clean and Jerk
This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk
We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks

5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: 24/20in
Barbell: 185/125lb, 84/57kg

Level 2:
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: 24/20in
Barbell: 155/105lb, 70/48kg

Level 1:
5 Rounds for Time
200m Run
7 Burpee Box Step-Overs
9 Hang Power Clean and Push Jerk
Box: 24/20in
Barbell: 60-65% of 1RM

Time Domain: 11:00-15:00
Time Cap: 18:00
Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)
Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10

Workout Strategy Notes:
200m Run
Aim for 75-85% effort—fast but not all-out sprinting.
Use this portion to regulate breathing before hitting the burpee box jump overs.
If running is a weakness, focus on an efficient stride and pulling up the legs to keep your heart rate under control.
9 Burpee Box Jump Overs
Stay smooth & steady—rushing will spike your heart rate.
Use a step-up or pivot technique coming out of the burpee to save energy.
If needed, consider a quick pause before jumping to maintain control rather than burning out early.
Avoid standing fully on the box—land low and step off to reduce impact.
6 Power Clean & Push Jerks (185/125 lb, 84/57 kg)
Singles vs. touch-and-go?
Singles (recommended for most athletes): Drop from the top, reset quickly, and go again with consistent pacing.
Touch-and-go (advanced athletes): If you can manage 3+ unbroken reps without excessive fatigue, it may save time.
Breathe at the top of the jerk or between reps in order to stay composed.
Ensure a strong dip and drive in the jerk—fatigue will make pressing out tempting, but efficiency wins here.

We will get back to a group warm up on Sundays
Warm up
8 Minute Armap
200m Run
10 kip swings
10 strict press with an empty bar
10 power cleans, empty bar
After 8 minutes take less than 8 minutes to build up to your barbell weight

Wod 1- 18 minutes- split how you want
18-Min AMRAP
400m Run (together, must return before continuing)
20 Toes-to-Bar
16 Power Cleans (155/105#)
12 Bar-Facing Burpees
8 shouler to overhead

Rest about 10 minutes then wod 2
Part A – 14-Min AMRAP (split reps as needed):
500 Meter row
16 front squats 155/105 (first rep starts on the floor
14 Bar Muscle Ups (chest to bar, regular pull ups, or jumping pull ups or 20 ring rows for sub)
12 Handstand Push-Ups (scale: strict or kipping, or DB Push Press)
PART B
14 Minutes to 18 minutes
Find a 4 rep max front squat BUT the lift starts from the floor. Squat clean on the first rep counts.

8am
35 Minute Armap
Teams of TWO
1000M Row
200M farmer carry 50s,35s 100 meters each
1000M ski
50 Burpees
1200M run (you go, i go 200m, so 3 times EACH)

9am
if you dont want a partner divide numbers by 2
3 Rounds for Time with a Partner
100 Double Unders
80 Abmat Sit-Ups *****you can cut this to 60 if you want
60 Wall Balls
40/35/30 Calorie *Bike
–
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Work can be split anyway you want with your partner to achieve the best overall timeM/M, M/F, F/F
2:00 Cardio Choice
—-
2 Sets: For Quality
20/20 Line Hops
10 Knee Hug + Lunge and Twist
10 Down Dog Toe Touches
10 Hollow Rocks + 10 second Hollow Hold
20 Glute Bridges
—-
Specific Prep (3-5min)
Practice Double Unders and go through some technique pointers
Bring out Wall Balls and work with some quality sets and reps. i.e. 2 sets of 5-7 reps
Tackle fine points about bracing and keeping hips on the floor for abmat sit-ups.

Primer (2min)
10 Double Unders (each)
8 Abmat Sit-Ups (each)
6 Wall Balls (each)
4/3 Bike Calories (each)