April 2022

Day 2WOD 220412 Warm-up – Coach’s Choice A1. 8cal/6cal Assault Bike Sprint + 7 hang power cleans (95/65)… rest to 3:00, then A2A2. 6 burpees AFAP + Sled sprint + backwards sled drag… rest to 6:00, then A3A3. 8cal/6cal Ski Erg Sprint + 7 dual db should to overhead (50/35)… rest to 9:00, then back […]

Day 1WOD 220411 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Clean Grip Deadlifts2 turkish get-ups @ dots… deadlift every 3minRest additional 3min after 4th set, then BB. AMRAP 4:00 @ 90% effort8 wall balls8 db power snatches… 50/35Rest 2min, then CC. AMRAP 4:00 @ 90% effort9 pull-ups9 bjsd… nte 30”Rest 2min, then

Rest Day

Day 6WOD 220409 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 220408 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort200m farmer’s carry… load is athlete’s choice20 overhead squats… nte 95/65… (scale load, not skill)50 double unders/100 singles20 pull-ups – OR – 10 muscle-ups400m run + 500m row20 db power snatch… nte 50/3550 double unders20 pull-ups – OR – 10 muscle-ups200m farmer’s carryB.

Day 4WOD 220407 Aerobic Repeats + ROMWOD A. AMRAP 22:00 @ 90% aerobic effort150m, 1:00 rest… (bike erg = 300m)B. ROMWOD

Day 3WOD 220406 Warm-up – Coach’s Choice A. EMOM 12:001) 4/4 split stance db RDL2) 45sec FLR3) 25 squat hops to 25# bumper plateB. EMOM 12:001) 8 dual dumbbell power cleans2) 45sec FLR3) 10 overhead lunges w/bumper plateC. Complete ladder @ high intensity… 6:00 cap10-9-8-7-6-5-4-3-2-1Ring rowsHrpuD. post WOD recovery

Day 2WOD 220405 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build bar if appropriate1 power clean + 2 front rack lunges + 3 push jerks + 4 high box jumps + 5 t2bRest additional 3min after 5th set, then BB1. AMRAP 3:00 @ 90% effort2 db power snatch… nte 75/504 burpee

Day 1WOD 220404 Warm-up – Coach’s Choice A1. @ 0:00… 5 RFESS each leg (loaded)A2. @ 1:30… AMRAP 30sec – strict/weighted/negative pull-upsA3. @ 3:00… 6-8 seated dual dumbbell overhead press… rest to 5:00, then back to A1, x 3Rest to 18:00… then BB. Complete workload @ 90% effort… capped @ 12:0010. 8. 6. 4. 2.

Rest Day