Week 15: Apr 9-15
Hello everyone! We hope everyone is enjoying the challenge so far and this week’s workouts are sure to keep you motivated. We have great variety with our strength components focusing on maximum failure with our pull-ups, walking Lunges and bench press. Also, our WODs are many different styles from a burpee EMOM on Monday, a kettlebell complex AMRAP on Tuesday, to an ascending rep challenge with sprints and wall balls on Friday. I hope to see everyone this week. Also please notify us if you need any alternatives due to injuries or discomfort and ensure that you do not push through pain because this will never ensure safe healing. We are able to give you alternatives that will keep your workout challenging AND safe.
MON – Apr 9
Strength
Turkish get ups
* 12 minutes Build to your heavy double (per side).
WOD
20 Minute EMOM:
5 burpees
TUE – Apr 10
Strength
100 Front Rack walking lunges
* Every time you break must do 20 cals on the assault bike.
WOD
6-minute AMRAP:
15 Kettlebell swings
12 Goblet squats
9 Per side jump overs
WED – Apr 11
Partner WOD
Row Cindy Row
30 min AMRAP – partner
5 pull-ups
10 push ups
15 air squats
* One partner rows 400m while the other performs the AMRAP. Switch after every 400m and take over where the other person left off.
Beach body TABATA Style
Side planks
Dying bug
V-sit
THU – Apr 12
Strength
3 rounds:
Max rep: Supinated bent over row (95/65)
Max rep: Pull-ups
WOD
Four Score
4 Rounds, on the 4:00
18/14 cal AB or row
15 front squats (95/65)
12 Box Jumps
FRI – Apr 13
Strength
100 Bench press (95/65)
* 20 cals rowing every time you break.
WOD
Ascending 15-minute AMRAP
1 Wall Ball (20/14)
1 Shuttle run
2 Wall balls
2 Shuttle run
3 Wall Ball
3 Shuttle run
etc…
SAT – Apr 14
WOD
5 rounds of 45 on/ 45 off:
Strict Hanging knee raises
Box jump overs
Bicep Curls
Alternating Dumbell Snatch
Beach Body 🍑 Finisher
3 rounds
15 Lateral leg lifts
15 Donkey Kicks
15 Fire hydrants
SUN – Apr 15
WOD
100 Doubleunders
50 Sit-ups
25 Deadlifts (135/105)
—
80 Doubleunders
40 Sit-ups
20 Deadlifts
—
60 Doubleunders
30 Sit-ups
15 Deadlifts
—
40 Doubleunders
20 Sit-ups
10 Deadlifts
—
20 Doubleunders
10 Sit-ups
5 Deadlifts