April WODs

MONTH of APRIL

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Squat 3×5

Press 3×5

3 Rounds For Time-

10 Push Press 75/55

25 Yard Walking
Lunge w/barbell

10 Box Jumps 15/0

10 Ring Rows

EMOM 10 minutes

3 Hang Power Snatch
+ OHS

1 Min Max Airdyne

20 burpees over
something..idk what just find something

Rest 2:00

1 Min Max Airdyne

15 Burpees

rest 2:00

1 Min Max Airdyne

10 Burpees

1×5 Deadlift

100 Ring Rows

*Every time you rest, 40 yard sprint

Squat 3×5

Bench 3×5

Alternate exercises
at the top of every minute for

15 minutes:

KB Step Ups – 2
L/R Reps

2 Pood KB Swing –
15 Reps

45 lb Russian Twist
– 30 Reps

*You should complete 5 rounds of each.

Chase Drills

20 Min AMRAP

LANDMINE PP —
70/35 lb – Right Arm

LANDMINE PP —
70/35 lb – Left Arm

SLIDE BO ARD PUS H
UPS — 10 right and 10

left

OTS Slam Ball Toss 50/25

Squat 3×5

Press 3×5

Complete 6 Rounds:

Push Press – Max
Reps unbroken

Ring Rows – 10
Reps

Sprint – 50 yds

Rest 60 seconds

*For Push Press use
80% of bodyweight.

Deadlift 1×5

4 rounds

10 Slam Balls

10 Box Jump Overs

10 Dynamic Push Ups
off of Slam Ball

1:00 Side Pillar (:30 each side)

Squat 3×5

Bench Press 3×5

50 lb One Arm DB
Thruster RT – 7 Reps

50 lb One Arm DB
Power Snatch RT – 7 Reps

25 yd Burpee Broad
Jump

50 lb One Arm DB
Thruster LT – 7 Reps

50 lb One Arm DB
Power Snatch LT – 7 Reps

25 yd Burpee Broad Jump

Every :90 for 15
minutes

Complete 1 clean
pull + Hang Power Clean + Power Clean

(use 70% of
perceived 1rm, focus on speed)

then

3 rounds

200m run

30 Hollow Rocks

1:00 pillar hold

-rest 2:00-

3 rounds

20/15 Calorie Row

15 t-2-b

6 Power Cleans (135/85

Complete 5 rounds
for time:

315 lb Deadlift –
3 Reps

Clapping Push Ups –
5 Reps

40 yd Sprint

3×5 Squat

3×5 Press

Prowler one way

21 KBS (Russian)

15 Ring Rows

Prowler one way

15 KBS

12 Ring Rows

Prowler

12 KBS

9 Ring Rows

prowler

1×5 Deadlift

10,9,8,7,6,5,4,3,2,1
Reps of:

Chin Ups

Front Squat-relatively light, but challenging

6×2 Power Snatch

2x AMRAP 5 minutes

3 Clean and jerk
(135/95 lbs)

3 Toes-to-bar

6 Clean and jerk
(135/95 lbs)

6 Toes-to-bar

9 Clean and jerk
(135/95 lbs)

9 Toes-to-bar ….

Rest 2:00 b/w AMRAPs

3×5 Squat

3×5 Bench

Complete one 100
yard Sprint on all odd minutes and 12 Ball Slams on all even
minutes for 12 minutes.

100 yard sprint

50 lb Ball Slam – 12 Reps

Fight Gone Worse

Complete three
rounds of 1 minute at each station. Rest 1 minute between rounds.

50 lb DB Thrusters –
Max Reps

95 lb Power Snatch –
Max Reps

20″ Box Jump –
Max Reps

95 lb Push Press –
Max Reps

Airdyne – Max Calories

Squat 3×5

Press 3×5

50 lb DB Walking
Lunges – 20 yards

Box Jumps @ 24″ –
20 Reps

-Rest 60 seconds-

50 lb DB Walking
Lunges – 20 yards

Toes to Bar – 20
Reps

-Rest 60 seconds-

50 lb DB Walking
Lunges – 20 yards

Burpees – 20 Reps

-Rest 60 seconds-

50 lb DB Walking
Lunges – 20 yards

Sprint – 120 yards

Every :90 for 15
minutes (10 sets)

Hang Power Clean +
Hang Clean + Jerk

*Build over the
course of the 10 sets

Complete one round
at the start of each minute for 12 minutes.

Odd Minutes:

5-10-5 Yard Shuttle
– Right

50 lb Single Arm DB
Thruster – 11 Reps Right

Even Minutes:

5-10-5 Yard Shuttle
– Left

50 lb Single Arm DB
Thruster – 11 Reps Left

Squat 3×5

Bench 3×5

5 x 20 yards

3 x 40 yards

2 x 100 yards

1×5 Deadlift

Complete 5 Rounds.

Power Snatch – 3
Reps @ last week’s 6×2 set

Pull Ups – 9 Reps

Lateral Hops – 12
Reps

For lateral hops use 12″ parallette or
similar device.

Mothafuckin KALSU

Posted in WODs

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