DAILY WOD
 | Tue, Apr 8 2025 |  |
 | Happy Birthday: Mariah & Cooper T |
| 250408 PRE-WOD SKILL | 250408 METCON | 250408 AT-HOME WOD | 250408 OPTIONAL STRENGTH | 250408 OPTIONAL STAMINA | 250408 OPTIONAL ACCESSORY |
250408 PRE-WOD SKILL
(Check In)
Pre-workout
Banded stability work
| Jeanne | Yes | | | Megan S | Yes | | | Chad | Yes | | | Andrew | Yes | | | Ezra | Yes | | | Evan B | Yes | | | Emily S | Yes | | | Adam | Yes | | | Steven W | Yes | | | Blake L | Yes | | | Olivia M | Yes | | | Kelly S | Yes | | | Trey W | Yes | | | Jenny | Yes | | | Scott P | Yes | | | Gabby | Yes | | | Alice | Yes | | | Emma L | Yes | | | Cecy | Yes | | | Cooper T | Yes | | | Kori | Yes | | | Julia F | Yes | | | Lindsey C | Yes | | | Kelly P | Yes | | | Dana F | Yes | | | Tom | Yes | | | Justin U | Yes | | | Alex D | Yes | | | Jeremy | Yes | | | Jacob L | Yes | | | Thomas B | Yes | | | Kaylin | Yes | | | Aidan | Yes | | | Breanna | Yes | | | John R | Yes | | | Kherri | Yes | | | Veronica | Yes | | | Lyndsie | Yes | |
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250408 METCON
(Weight)
For load:
Deadlift
5-5-5-5-5
Intended Stimulus:
-Heavy day relative to each athlete's capacity.
-Lift the same challenging load across all sets OR increase loading across as many sets as possible while maintaining safety and proper mechanics.
-Reference 250226 for last heavy deadlifts.
| 1st | 225 Rx | Olivia M Tue, Apr 8, 2025 | | 2nd | 215 Rx | Breanna Tue, Apr 8, 2025
Lindsey C Tue, Apr 8, 2025
Emily S Tue, Apr 8, 2025 | | 3rd | 200 Rx | Nicole Ha Tue, Apr 8, 2025 | | 1st | 405 Rx | Tom Tue, Apr 8, 2025 | | 2nd | 385 Rx | Jeremy Tue, Apr 8, 2025 | | 3rd | 335 Rx | Evan B Tue, Apr 8, 2025 |
| Tom | 405 Rx | | | Jeremy | 385 Rx | | | Evan B | 335 Rx | | | Justin U | 315 Rx | | | John R | 315 Rx | | | Thomas B | 300 Rx | | | Ezra | 295 Rx | | | Blake L | 275 Rx | | | Cooper T | 275 Rx | | | Olivia M | 225 Rx | 185/195/205/215/225 | | Emily S | 215 Rx | | | Trey W | 215 Rx | | | Lindsey C | 215 Rx | | | Breanna | 215 Rx | | | Scott P | 210 Rx | | | Nicole Ha | 200 Rx | | | Kherri | 195 Rx | | | Jacob L | 185 Rx | | | Kori | 180 Rx | | | Dana F | 180 Rx | | | Kelly P | 175 Rx | | | Cecy | 170 Rx | | | Alex D | 170 Rx | | | Steven W | 165 Rx | | | Jeanne | 165# Rx | | | Kelly S | 165 Rx | | | Lyndsie | 165 Rx | | | Gabby | 160 Rx | | | Julia F | 155 Rx | | | Veronica | 155 Rx | | | Jenny | 150 Rx | | | Kaylin | 145 Rx | | | Megan S | 135 Rx | | | Emma L | 115 Rx | | | Alice | 105 Rx | |
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250408 AT-HOME WOD
(Weight)
At-home option:
EMOM 15:
Min. 1 | 15 Superman arch-ups
Min. 2 | 20 jumping lunges
Min. 3 | :30 double-dumbbell deadlifts
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250408 OPTIONAL STRENGTH
(Weight)
Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
NOTES:
-Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
-For the percentages, use a recent max or heavy single.
-If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
-Rest as needed between percentages and waves.
-If you want to participate in this week’s deadlift heavy day, consider choosing to do that instead of Strength I this week.
| Emily S | 125 Rx | | | Kelly P | 90 Rx | | | Thomas B | 75 Rx | Technique practice | | Veronica | 55 Technique practice Rx | |
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250408 OPTIONAL STAMINA
(Check In)
Every 2:00 for 10 sets:
12/15-calorie bike
NOTES:
-Each set should be at least a 90% effort.
-Choose calorie goal that allows you to finish each set in 60 seconds or less.
-Use any bike or substitute another machine if necessary.
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250408 OPTIONAL ACCESSORY
(Check In)
EMOM 10:
Even: :40 front-rack kettlebell hold
(35/53 lb)
Odd: :40 hollow hold
NOTES:
-Use two kettlebells for the front-rack hold at a load that allows for 40 seconds without rest.
-Find a hollow position that also allows you to hold for the full 40 seconds.
| Thomas B | Yes | | | Veronica | Yes | Yes |
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