April Workouts 1-4 (Patreon)

WOD 1:

5x:

15 calorie assault bike 

50# farmer carry 

5 front squats 

4x:

10-9-8-7-6-5-4-3-2-1(chipper)

pullups with 1 squat clean between each round 

so 10 pullups, 1 squat clean, 9 pullups, 1 squat clean.. etc

then,

100 reps of all:

dumbbell presses 

wall ball 

20 cal row 

WOD 2:

ladder run:

800m, 600m, 400m, 400m, 600m, 800m

5x:

8-12 back squats 

12 alternating single arm db chest press

4x:

20 pushups 

20 crunches 

5x: (accessories)

20 lateral dumbbell raises 

20 upright rows 

20 bicep curls 

20 bench dips 

WOD 3:

4x:

40 high knee toe taps 

15 eccentric barbell deadlifts 

4x:

20 heavy walking ktbell lunges 

10 bb cleans 

10 lying down chest to bar pull ups 

4x:

10/10 single leg on bench squats w/heavy ktbell front hold- 3 second at bottom 

12 ktbell upright rows followed by 10 jump squats 

4x:

20 leg extensions 

40 monster walk 

10/10 single leg glute raises 

10/10 raised clam exercise

WOD 4:

3 minute easy run 

50 bodyweight squats 

2 minute stride pace (30-40 seconds off race pace)

100 bodyweight squats 

1 minute race pace 

150 bodyweight squats 

- then 2 minute rest - 

12 minute run after goes as follows:

1:40 easy pace, 20 seconds hard 

c/d w/ core exercises