April 2018

Day 4WOD 180419 ***NO Yoga Class Today***

Day 4WOD 180419 warm-up – Coach’s Choice A. 2000m Ski Erg relay… nte 200m increments!rest as needed, then B’s… athletes can start @ B1 or B2B1. 300m/250m row + 30 double unders… (work @ 0:00, 6:00, 12:00, 18:00)B2. 15cal/12cal bike + 10 kb swings… (work @ 3:00, 9:00, 15:00, 21:00)C. post WOD recovery

Day 3WOD 180418 7:30pm Oly Class

Day 3WOD 180418 warm-up – Coach’s Choice A1. 10sec Assault Bike Sprint @ 100% effort… no rest b/t A1 & A2A2. 1 set unbroken strict pulling reps (ring row, pull-ups, muscle-ups)… rest to 3:00 on timer, then back to A1 x 5… (0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 4:00

Day 2WOD 180417

Day 2WOD 180417 warm-up – Coach’s Choice A. EMOM 10:00evens – heavy sled drag (walking backwards… one way)odds – 30sec farmer’s carry holdrest to 15:00 on timer, then BB. 1 set every 3min for 5 total sets… increased effort per set… barbells nte 95/65(15:00, 18:00, 21:00, 24:00, 27:00)15 shoulder to overhead12 sdhp9 bjsd – 24”/20”C.

Day 1WOD 180416

Day 1WOD 180416 warm-up – Coach’s Choice A1. 8 back squats @ 21X1 tempo… rest 30sec, then A2A2. 4 tgu… total reps, alt arms, moderate load… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00 on timer, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)rest to 20:00 on timer, then

RedShed Rest Day Week of 180416 Preview Fitness Outside of the Shed…

Day 1WOD 180416 warm-up – Coach’s Choice A1. 8 back squats @ 21X1 tempo… rest 30sec, then A2A2. 4 tgu… total reps, alt arms, moderate load… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00 on timer, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)rest to 20:00 on timer, then