00:07 - Monday

05:50 - Tuesday

08:13 - Wednesday

12:29 - Thursday

16:45 - Friday

22:40 - Saturday

**Monday - April 27th**

Warm up:

30 seconds

High knee

Butt kick

Squat jump

2 rounds:

6 good morning

6 high kick toe touch

6 slow controlled penguin touch (2 count)

6 knee hugger

Strength:

4 rounds every 3 minutes:

10-20 slow and controlled bent over row

20 second hollow body hold

WOD:

For time:

1 mile time trial

**Tuesday - April 28th**

Warm up:

2 rounds:

10 burpee

10 Samson’s stretch to hamstring scoop

10 squat hip raise

20 single under

WOD:

5 rounds for time

40 double under (less than a minute of work)

20 alternating lunge (weighted if possible)

20 V-up

Post WOD:

2 minute couch stretch each side

2 minute pigeon stretch each side

**Wednesday - April 29th**

Warm up:

20 alternating lunge step

10 pushup to inchworm

20 air squat

10 pass through

10 around the world

10 unweighted step up

4 way wrist stretch

2 rounds:

5 deadlift

4 hang power clean

3 shoulder to overhead

20 Alternating OTM:

Odd: 5 deadlift, 4 hang power clean, 3 shoulder to overhead (less than 30 seconds of work)

Even: 12-20 pistol/ box step up (weighted if possible for step up)(45 seconds of work)

**Thursday - April 30th**

Warm up:

3 rounds:

30 second high knee

30 seconds butt kick

30 seconds stiff leg bear crawl

Then

10 pass through

10 around the world

10 pass through in a squat

10 swing

10 broomstick power snatch

10 power snatch

WOD:

5 minute AMRAP:

8 power snatch (with a dumbbell or kettlebell 5L/5R)

6 bar facing burpee

Rest 3 minutes then

Repeat

**Friday - May 1st**

Warm up:

10 burpee broad jump

10 squat hip raise

10 Cossack squat

10 pushup to downward dog

90 second pigeon stretch each side

90 second sit and reach (30L/30Middle/30R)

Strength:

4 rounds on a 2 minute clock:

10 Cossack squat (weighted if possible)

10 good morning

WOD:

Death by:

3 pushup

Then death by:

4 air squat

Then death by:

5 jumping jack

**Saturday - May 2nd**

Warmup:

200m jog

20 air squats with a sumo stance

10 good morning with a sumo stance

20 broomstick passthrough

10 overhead squat

WOD:

3 rounds for time:

400 meter run

21 swing

15 sumo deadlift high pull