Wednesday April 8, 2026

Warmup

1:30 bike/row

10 Cossack squats

10/side Russian KBS

10/side shoulder to overhead

5 goblet squats

5/side KB thrusters

10 plank pull throughs

Mobility

5 squat to stands

10 downward dog toe taps

10 shin switches

Skill/Strength

Front Squat 3-4x7

Add weight each set if necessary to get to challenging reps, but with no risk of failure.  At least 3 minutes rest between sets.

Record your weight.  Next week, and every week thereafter, add 5-10 lbs to working weight.  A couple weeks of 7s, then a couple weeks of 5s, then a couple weeks of 3s.  Then retest 1rm.  That’s the program.  Do it.   

WOD

20 minutes to complete or make as much progress as possible:

10 left arm KB thrusters

10 right arm KB thrusters

10/8 cal row or bike

20 KB goblet walking lunges (total)

20/16 cals

30 KB goblet squats

30/24 cals

40 KB swings

40/32 cals

50 air squats

50/40 cals

Choose your own KB weight (light to moderate)

F:  light KB

P1/P2:  as written