March 2021

Day 5WOD 210326 Warm-up – Coach’s Choice A. 1 set every 90sec, x 5… build bar as you go1 squat clean + 2 front rack lunges + 3 push jerksRest to 12:00, then BB. AMRAP 18:00 @ 80-90% effort… adjust barbell to 90% of A1 squat clean5 burpees over bar2 front rack lunges10 pull-ups3 push […]

Day 4WOD 210325Aerobic Repeats + ROMWOD

Day 4WOD 210325Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 8 x 2:00 row/bike/ski @ 90% aerobic effort… rest 1min b/t setsB. ROMWOD

Day 3WOD 210324

Day 3WOD 210324 Warm-up – Coach’s Choice A. EMOM 8:00… build as you goEvens – 2 single arm db squat cleans (1R + 1L)Odds – 5 barbell strict pressRest to 10:00, then BB. EMOM 8:00Evens – 3-5 pull-ups @ 0:00, 0:20, 0:40Odds – 3-5 push-ups @ 0:00, 0:20, 0:40Rest to 20:00, then CC. AMRAP 10:00

Day 2WOD 210323

Day 2WOD 210323 Warm-up – Coach’s Choice A1. EMOM 5:00… build bar each set3 touch-n-go power cleans@ 5:00, start A2A2. 30 bar-facing burpees @ 90% effort@ 10:00, start B1B1. EMOM 5:005 t2b + 10 bjsd/step-ups @ 24”/20”@ 15:00, start B2B2. 30 bar-facing burpees @ 90% effort@ 23:00, start CC. 7:00 @ high intensity2-4-6-8-10… and so

Day 1WOD 210322

Day 1WOD 210322 Warm-up – Coach’s Choice A. Complete workload @ aerobic flow pace… dbs nte 60/45 each hand1. 2. 3. 4. 5. 6. 7. 8. 9. 10. – dual db thrustersExecute 5 burpees + 10 jumping pull-ups + 15cal row/bike/ski @ dotsB. post WOD recovery

Day 1WOD 210322 Warm-up – Coach’s Choice A. Complete workload @ aerobic flow pace… dbs nte 60/45 each hand1. 2. 3. 4. 5. 6. 7. 8. 9. 10. – dual db thrustersExecute 5 burpees + 10 jumping pull-ups + 15cal row/bike/ski @ dotsB. post WOD recovery Day 2WOD 210323 Warm-up – Coach’s Choice A1. EMOM