April 2022

Day 6WOD 220430 WOD – Coach’s Choice Fitness Outside of the Shed… April Accomplishments!!!

Day 5WOD 220429 Warm-up – Coach’s Choice Friday LSDA. AMRAP 30:00 @ 80% effortRun to curb & back5 pull-ups10 hrpu15 air squats(Scale up and carry a sandbag for all of it!)B. post WOD recovery

Day 4WOD 220428Aerobic Repeats + ROMWOD A. 10 x 90sec @ 90% aerobic effort… rest 45sec b/t setsB. ROMWOD

Day 3WOD 220427 Warm-up – Coach’s Choice A. EMOM 5:002-3 heavy back squatsRest 2min, then BB. EMOM 5:003-4 strict pressesRest 2min, then CC. EMOM 5:004-5 heavy deadliftsRest 5min, then DD. 7:00 @ 90% aerobic effortBurpee box jump overs (24”/20”)E. post WOD recovery

Day 2WOD 220426 Warm-up – Coach’s Choice Heavy MAP TuesdayBarbell loads not to exceed 155/105Kettlebell loads not to exceed 32kg/24kgA. AMRAP 5:00 @ 80-90% effort9 deadlifts6 hang power cleans3 shoulder to overheadRest 2:30, then BB. AMRAP 5:00 @ 80-90% effort12-9-6-3Kb swingsWall ballsT2bRest 2:30, then CC. AMRAP 5:00 @ 80-90% effort3 squat clean thrusters10 bar muscle-ups

Day 1WOD 220425 Warm-up – Coach’s Choice All efforts @ 95-100%A1. Sprint the sidewalk loop + 7 pull-ups… rest to 3:00, then A2A2. Heavy sled push + heavy sled drag (backwards)… rest to 6:00, then A3A3. 12cal/9cal Assault Bike Sprint + 5 burpees AFAP… rest to 9:00, then back to A1, x 2 = 1

Rest Day Week of 220425 Preview

Day 6WOD 220423 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 220422 Warm-up – Coach’s Choice A. 1 set every 3min, x 10Sprint to curb and back6 pull-ups12 hrpu18 air squatsB. post WOD recovery