April 2022

Day 4WOD 220421Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 5 x 3:00 @ 90% aerobic effort, rest 1:30 b/t setsB. ROMWOD

Day 3WOD 220420 Warm-up – Coach’s Choice A1. 8cal/6cal Assault Bike sprint + 7 t2b… rest to 3:00, then A2A2. 7 db thrusters (load is athlete’s choice) + 3 shuttle sprints (down & back = 1)… rest to 6:00, then A3A3. 8cal/6cal Ski Erg sprint + 7 burpees AFAP… rest to 9:00, then back to

Day 2WOD 220419 Warm-up – Coach’s Choice A. 1 set every 3min, x 57 barbell strict press (no racks)250m row(starting loads not to exceed 95/65… build accordingly each set… strive to keep reps unbroken)Rest 3min after 5th set, then BB. 1 set every 3min, x 57 front squats (no racks)… barbell load @ 100% of

Monday MAP Session!A. AMRAP 8:00 @ 80-90% effort20 med ball step-ups… 24”/20”10 t2b5 shoulder to overhead… 135/95Rest 4min, then BB. AMRAP 8:00 @ 80-90% effort20cal on erg of choice10 burpee pull-ups5 hang squat cleans… 135/95Rest 4min, then CC. AMRAP 8:00 @ 80-90% effort30 double unders/50 singles10 deadlfts… 135/955 wall climbsD. post WOD recovery

Rest Day Week of 220418 Preview

Day 6WOD 220416 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 220415 Warm-up – Coach’s Choice Happy Birthday Coach McShawnA. AMRAP 40:00 @ 82% effort4 rounds of:4 t2b14 calories – apparatus of choice+4 rounds of:4 clean & jerks… nte 135/9514 burpees+4 rounds of:4 wall climbs14 db power snatch… nte 50/35+4 rounds of:4 loaded squats – back, front or overhead… nte 135/9514 pull-ups

Day 4WOD 220414Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort5:00 work, 2:30 rest4:00 work, 2:00 rest3:00 work, 1:30 rest2:00 work, 1:00 rest1:00 work, no more intervalsB. ROM WOD Happy Birthday Coach McShawn!!!

Day 3WOD 220413 Warm-up – Coach’s Choice A. 6. 6. 6. – unbroken power cleans… build bar over 3 sets5 burpees over bar @ dots… power clean every 3minRest 3min after 3rd set, then BB. 4. 4. 4. – unbroken power cleans… build bar over 3 sets5 pull-ups @ dots… power clean every 3minRest 3min