April 2023 Programming

Constantly Varied - High Intensity - Functional Movement

Programming Key

Pre - WOD Programming

January, February, March - High Reps, Lower Weight

April, May, June - Low Reps, Higher Weight

July, August, September - High Reps, Lower Weight

October, November, December - Low Reps, Higher Weight

4/1 - Partner WOD

Pre WOD

5min Enhanced Partner Stretching

WOD

For Time (34min Time Cap)

2 Rounds

30 Bar Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

150/100 Calorie Assault Bike

THEN

2 Rounds

30 Bar Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

150/100 Calorie Assault Bike

THEN

2 Rounds

30 Bar Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)

*Partners Alternate Reps in 15 rep intervals (partner rest while not working)

4/3 - M

Pre WOD

5X6 Handstand Push Up Skill Work

WOD

5 Sets

15/12 Cal Bike

THEN

5 Sets

15/12 Cal Ski

*Record slowest time of each, rest as needed

Post WOD

75 GHD Sit Ups or 100 Butterfly Sit Ups

4/4 - GW

Pre WOD

3-5min Hip Mobility Work

5, 5, 4, 4, 3, 2 Hang Squat Clean

WOD

7 Rounds Not For Time

3 Overhead Squats (155/105)

9 Box Jump Overs

Post WOD

3 Rounds

15 Barbell Z-Press

15 Hand Release Push Ups

150 Jump Rope Singles

4/5 - MGW

Pre WOD

3-5min Shoulder Mobility Work

5X3 Barbell Strict Shoulder to Overhead Press (Work to 3 rep max)

WOD

As Many Rounds As Possible in 24min

8 Calorie Bike

10 Pull Ups

15 Thrusters (95/65)

Post WOD

4X:45 Forearm Plank Holds

4/6 - MG

Pre WOD

4min Shoulder Mobility

5X8 Strict Pull Ups

WOD

10 Rounds for Time

200m Ski

15 Air Squats

1 Muscle Up

Post WOD

30 Ring TTB

4/7 - W

Pre WOD

8X3 Bench Press (Work up to 3 rep max)

WOD

For time: “DT” 5 Rounds

12 Deadlifts (155/105)

9 Hang Cleans (155/105)

6 Push Jerks (155/105)

POST: 10 Rounds Tabata Wall Sit + Straight Arm Weight Plate Hold

4/8 - Partner WOD

Pre WOD

5min Enhanced Partner Stretching

WOD

For Time

4000/3750m Ski

*Partners alternate Ski and 1 Round of

5 Hang DB 1 Arm Clean and Jerks / Side (50/30)

7 TTB (K2E)

Post WOD

100 Partner Med Ball Sit Up Tosses

4/10 - G

Pre WOD

4X6 Kipping Pull Up Skill Work

WOD

2 Rounds For Time

30 TTB (K2E)

30 Pistols

2 Rope Climbs

Post WOD

5 X :45 Forearm Plank Holds

4/11 - WM

Pre WOD

5X3 Back Squat (Work up to 3 rep max)

WOD

15min AMRAP

25 Double Unders (x3 Singles)

5 Power Snatches (95/65)

25 Double Unders (x3 Singles) (need to change this)

Post WOD

3 X :50 Hand Stand Holds

4/12 - GWM

Pre WOD

8,8,6,6,4,4,2,2 Barbell Pendlay Row (Increase to 2 rep max)

WOD

For time:

200 Wall Balls (20/14)

80 DB Bent Over Rows (50/30)

200 Butterfly Sit-ups

80 Ring Dips

100 Cal Row / Ski

80 Deadlifts (275/225/155)

100 Cal Bike

80 C2B Pull-Ups

Post WOD

2 mile Bike Time Trial

4/13 - GW

Pre WOD

3,3,3,3,3,3 Power Snatch (Constant weight, 75% of 1 rep max)

WOD

12min EMOM

3 Clean & Jerks (135/95/55)

2 Burpee Bar Jump Overs

1 Hand Release Push Up

Post WOD

5X8 DB Hummer Curls

5X10 DB Bent Over Tricep Extensions

4/14 - M

Pre WOD

4 Rounds of 200m Ski / Bike / Row

WOD

For Time

50 Calorie Row

150 Double Unders (x3 Singles)

50 Box Jumps (24/20)

150m Ski

50 Burpees

150 Double Unders (x3 Singles)

50 Calorie Bike

Post WOD

5X6 DB @ Chest Butterfly Sit Ups

4/15 - Partner WOD

Pre WOD

5min Enhanced Partner Stretching

WOD

For Time

100 OH Walking Lunges (50/30)

100 HRPU

50 Deadlifts (205/115)

40 Calorie Bike

30 Synchro. Bar Facing Burpees

*Partners alt. work and rest until burpees

Post WOD

100 MB Twist Per Partner (Alternate every 25 reps)

4/17 - W

Pre WOD

3,3,3,3,3,3,3 Deadlifts (Work up to 3 rep max)

WOD

On the 2:00 x 5 Sets

7 Deadlifts (115/95)

5 Hang Power Cleans (115/95)

3 Push Jerks (115/95)

Post WOD

80 GHD Sit Ups

4/18 - MG

Pre WOD

5X8 Pistol Squat Per Side Skill Work

WOD

3 X 5min AMRAPs w/ 1min Rest Between Each AMRAP

Buy in: 18/14 Calorie Bike / Ski

5 Pull Ups

10 Push Ups

15 Air Squats

Post WOD

50 Weighted Sit Ups

30 RB Push-Ups

4/19 - WMG

Pre WOD

5,5,3,3,1,1 Seated DB Shoulder Press (Work up to 1 rep max)

WOD

Complete As Many Rounds as Possible in 15min

3 Squat Snatch (What loading scheme?)

6 Box Jumps

9 TTB

120m Ski

Post WOD

5min Double Under Skill Work

4/20 - WM

Pre WOD

For Time:

800m Ski

WOD

10-9-8-7-6-5-4-3-2-1 Reps For Time

Barbell Deadlifts (1 1/2 Bodyweight)

DB Bench Presses (50/30)

Calorie Bike

Post WOD

5min Intense Hip Mobility Work

4/21 - G

Pre WOD

6 Rounds FT

8 Ring Rows

12 Box Jumps (24/20)

WOD

50-40-30-20-10 Reps For Time

Push Ups

Freestanding Handstand (:50-:40-:30-:20-:10 Holds)

Post WOD

80 GHD Hip Extensions

4/22 - Partner WOD

5min Enhanced Partner Stretching

WOD

8 Rounds For Time

2 Lap Farmer Carry + SB Carry

20 Hand Release Push Ups

20 Axle Bar Deadlifts (185/135).

*Partners carry together but can break up push-ups and deadlifts

4/24 - M

Pre WOD

6 Rounds FT

10 Cal Bike

10 Ring Muscle Up Transitions

WOD

Tabata 8 Rounds Each Move (:20/:10):

Row

Burpees Over Rower

1 min rest-

Shuttle Sprints

Box Jumps (24/20)

Post WOD

100 Floor Wipers

4/25 - GW

Pre WOD

1,1,1,1,1,1,1 Barbell Thruster

WOD

12min AMRAP

9 Hang Squat Cleans (155/105)

12 HSPU

9 Front Squats (155/105)

Post WOD

Ski to 1000m Tabata Style (:20 Work / :10 Rest)

4/26 - MGW

Pre WOD

6,3,2,1,1,1 Front Squat (Work up to 1 rep max)

WOD

For Time

Row 500m

40 Weighted Sit Ups

8 Deadlifts (215/185)

Row 750m

20 Weighted Sit Ups

16 Deadlifts (215/185)

Row 1,000m

10 Weighted Sit Ups

24 Deadlifts (215/185)

Post WOD

4 X 100m Ski / Row / Bike for Fastest Time Each Round

4/27 - MG

Pre WOD

4min Shoulder Mobility

8X:30 Handstand Holds

WOD

For Time

3 Rounds

400m Run

30 Box Step Ups

15 No Push Up Burpees

THEN

3 Rounds

1 Pistol Per Side

2 Muscle Ups

3 Handstand Push Ups

4 Butterfly Sit Ups

THEN

30 Calorie Bike

Post WOD

100 Box Hip Extensions 

4/28 - W

Pre WOD

3,3,3,3,3, Sumo Deadlifts (Constant weight, 70% of 1 rep max)

WOD

3-3-3-3-3 Power Clean

Post WOD

3 Rounds For Time

4 Curtis Ps

20 No Push Up Burpees

4/29 - Partner WOD

Pre WOD

5min Enhanced Partner Stretching

WOD

For Time

1000/800m Row

100 DB Walking Lunges (30/20)

6 Lap Sand Bag Run

100 Push Press (75/55)

1000/800m Row

100 Burpees Box Jumps

6 Lap Sand Bag Run

100 Air Squats

1000/800m Row

*Partners alternate reps, one works while others completes high plank holds