/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php Week of March 27-April 2 | Woodshed Fitness

How about that…it’s April!!

Monday, March 28, 2016
Warmup/Mobility/Stability (20 min): Rounds of
1) Walking lunge OR step-up onto box, 5-8/side (don’t tire out–slow, sure movement)
2) Fire hydrants OR Over the Fence, 5-8/side
3) Wall squat OR bar squat, 7-10 reps
4) Deadbugs or Broken Tables, 7-10/side
Strength (20 min): Squat (use new TM)
Empty or 40, 50, 60%, 70% x 8, 50% x 8-12
Between Sets: Light Cardio (Row, Bike, Jumprope), Skill Work
Conditioning (20 min): “Sparky’s Dream Vol. 2”
7 rounds for time
10 kb swings
5 pushups
10 abmat situps w/twist to both sides (elbows touch knees)
5 one-handed swings/arm
**Goal is power output; move quickly, full ROM push and sit, let’s see some great times here!

Wednesday, March 30, 2016
Warmup/Mobility (20 min):
1) Thoracic Extension, Ab Mat, 10 reps (video here; we will use abmat under t-spine instead of roller)
2) Band Pullaparts or Face Pulls, 15
3) Waiter’s walks, kb or db, two lengths/arm
4) Light Kb presses, 3-6/arm
Strength (20 min): Bench or Press (use new TM)
Empty or 40, 50, 60%, 70% x 8, 50% x 8-12
Between Sets: Pulls (50 reps total), Med Ball passes
Conditioning (20 min): “Metal Baby Vol. 2”
2 rounds for time
40 kb swings
20 goblet squats
10 deadstop kb rows/arm (video here: no bench but staggered stance)
5 reverse kb lunges/leg

Friday, April 1, 2016
Warmup/Mobility/Stability (20 min):
1) One-Arm KB Farmer’s Carry, two lengths/arm
2) Broken Table, 15/side
3) Plank, 30 seconds
4) Piriformis Stretch, 30 seconds/side (diagram here)
Strength (20 min): Deadlift (use new TM)
Empty or 40, 50, 60%, 70% x 8, 50% x 8-12
Between Sets: Light Cardio
Conditioning (20 min): EMOM 7 min
:00s, One-Arm DB or KB Press, 7/side, 5 squats
:30s, 10 situps, 5 squats