April 2021

Day 1WOD 210426 Warm-up – Coach’s Choice A1. 1 squat clean + 2 front rack lunges + 3 shoulder to overhead… no rest b/t A1 & A2A2. 200m run… rest to 3:00, then back to A1, x 4… build bar if appropriateRest to 15:00, then BB. 3 sets @ 90% effort500m row/ski (1000m bike erg)21 […]

Rest Day Week of 210426 Preview

Day 6WOD 210424 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 210423

Day 5WOD 210423 Warm-up – Coach’s Choice A. wall ball cluster – 5. 5. 8. 8. 5. 5. 7. 7. 5. 5 – rest 10sec @ dotsRest ~ 5min, then BB. Choose the option that feels good in your belly… be ready to go to your special place!Option 121-15-9Calories – Assault BikeDb thrusters – 40/25Pull-ups-OR-Option 221-15-9Calories

Day 4WOD 210422Aerobic Repeats + ROMWOD

Day 4WOD 210422Aerobic Repeats + ROMWOD Tabata Mash-up… row/ski + hrpuA1. 20sec row… rest 10sec, then A2A2. 20sec hrpu… rest 10sec, then back to A1, x 4Rest to 10:00, then BTabata Mash-up… air squat + row/skiB1. 20sec air squat… rest 10sec, then B2B2. 20sec row/ski… rest 10sec, then back to B1, x 4C. ROMWOD

Day 3WOD 210421

Day 3WOD 210421 Warm-up – Coach’s Choice A1. 3 unbroken power cleans… rest to :30, then A2A2. 30sec clean grip deadlift hold… rest to 3:00, then back to A1, x 5… build bar as you goRest 5min after last set, then BB. Complete workload @ 90% effort… 12:00 cap21-15-9Kb swings (24kg/16kb)Step-ups (24”/20”)T2b*execute 3 power cleans

Day 2WOD 210420 Warm-up – Coach’s Choice A. EMOM 20:001) 6-8 db chainsaw row each arm2) 10 strict, unbroken db curl & press, both arms same time3) AMRAP 30sec – strict/weighted push-ups4) AMRAP 30sec – goblet squats w/chainsaw row dbRest to 25:00, then BB. AMRAP 5:00 @ testing effort10 alternating db power snatches… nte 50/3530