March 2020

200326 WhiteBoard Talk Day 4WOD 200326 warm-up – Coach’s Choice A. @ 0:00…“Grace”30 clean & jerks for time @ 135/95B. @ 10:00…500m row @ 90% effortrest in seat for exactly 90sec, then500m row @ 100% effortC. @ 25:00…50 burpees for timeD. post WOD recovery Home/Garage Gym ModificationsA. db or kb clean & jerksB. 400m run […]

Day 4WOD 200326

200325 WhiteBoard Talk Day 3WOD 200325 warm-up – Coach’s Choice (work to increase loads from 200310)A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2A2. 5 high box jumps… no rest b/t A2 & A3A3. 7 strict dual dumbbell press… rest to 3:30 on timer, then back to A1, x 3(A1 @

Day 3WOD 200325

200324 WhiteBoard Talk Day 2WOD 200324 warm-up – Coach’s Choice (For the “A” segment, hold a db with extended arm in side bridge, and put a bumper plate on your back for the FLR… increase load from 200309))A1. 60sec SB (R)… rest 30sec, then A2A2. 60sec SB (L)… rest 30sec, then A3A3. 60sec FLR… rest

Day 2WOD 200324 No Equipment WOD 2003245 sets for time of:25 pvc/broomstick overhead squats25 no push-up, no jump burpees60sec forearm plank

200323 WhiteBoard Talk Day 1WOD 200323 warm-up – Coach’s Choice A. 5 x 4 power cleans + 12 burpees over bar (lateral)… build bar each set, work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. Complete workload for total reps… work @ 90% effort5:00 – medball step-ups4:00 – db g2oh… nte

Day 1WOD 200323 No Equipment WOD 200323Tabata Stuff8 x 20sec on/10sec off – air squats8 x 20sec on/10sec off – sit-ups8 x 20sec on/10sec off – push-ups8 x 20sec on/10sec off – lunges

Day 1WOD 200323 warm-up – Coach’s Choice A. 5 x 4 power cleans + 12 burpees over bar (lateral)… build bar each set, work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. Complete workload for total reps… work @ 90% effort5:00 – medball step-ups4:00 – db g2oh… nte 50/353:00 – row/bike/ski2:00

Rest Day Week of 200323 Preview