Monday April 20, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded ext. pull aparts

10 banded bent over rows

10 banded monster walks

10 scapular pushups

:30 static hang

10 kip swings

 

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

                          

Skill/Strength

Front Squat 3-4x7

 

If you got all the reps last week, add 5-10lbs this week.  If you failed any reps last week, stay the same weight.

 

This should be getting heavy at this point.  We will be switching to 5s soon. 

 

WOD

AMRAP 11:

5 knees to elbows

7 pushups

9 box jumps

 

F:  hanging knee raises or v-ups; box pushups

P1:  as written

P2:  hanging knee raises

C: 

6 toes to bar

8 dips

10 DB/KB walking lunges (goblet style, choose your own weight, modify by doing unweighted)

 

Combine and/or modify options as desired. 

 

Then (optional)…

 

For time:

5 strict pullups

15 burpees

5 strict pullups

25/20 cals

5 strict pullups

10 burpees

5 strict pullups

 

Modify by doing fewer strict pullups, or jumping pullups with controlled negative, but not kipping pullups.

 

Modify the other direction by doing 3 bar muscle ups.

Will Williams