Weekly Training Plan | April 27- May 3, 2026

Monday, April 27, 2026

Deadlift 1-10-1-20-1-30 reps

Tuesday, April 28, 2026 - Make Up Day

1) Deadlift 1-10-1-20-1-30 reps

2) 4 rounds, each for time of:
1-mile bike
Rest as needed between efforts.

3) Back Squat 1-10-1-20-1-30 reps

Wednesday, April 29, 2026

Complete as many rounds as possible in 10 minutes of:
20 box jumps, 20/24-inch box
10 handstand push-ups

The dumbbell shoulder press is a good alternative to the handstand push up. The goal should be a total weight of about ½ your bodyweight.

Thursday, April 30, 2026

12-9-6 reps for time of:
Squat cleans @155/225lbs
Muscle-ups

Short rounds means higher-effort. Challenge yourself with the load and the muscle up progressions.

Friday, May 1, 2026

5 rounds of:
30 wall-ball shots @14/20-lb. ball
5 squat snatches
Rest 2 minutes

These are intended to be short, intense intervals, choose a snatch weight that allows you to complete 5 consecutive unbroken reps. Probably in the neighbourhood of 50% of your 1 rep max.

Saturday, May 2, 2026

Team WOD

Sunday, May 3, 2026

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

The timer does not stop during your burpees so your total workout time will be 35 minutes. The score therefore, is how far you can run in 35 minutes. You may choose routes such as the 400m, 800, Mile, etc. Bike or row are viable alternatives.