May 2022

Day 5WOD 220506 Warm-up – Coach’s Choice A1. Sprint to curb & back… rest to 2:30, then A2A2. Sandbag push down & back, x 2… rest to 5:00, then A3A3. 8cal/6cal Ski Erg Sprint… rest to 7:30, then A4A4. 8cal/6cal Assault Bike Sprint… rest to 10:00, then back to A1, x 2 = 1 BlockExecute […]

Day 4WOD 220505Aerobic Repeats + ROMWOD A. 24:00 running clock… accumulate max distance @ 90% aerobic effort on apparatus of choice… 30sec FLR @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00B. ROMWOD

Day 3WOD 220504 Warm-up – Coach’s Choice A1. 5 loaded RFESS each leg… rest to top of minute, then A2A2. 6 seated dual dumbbell shoulder press… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. Execute workload @ high intensity… dumbbells nte 50/35 each arm9-6-3Dual db hang clean &

Day 2WOD 220503 Warm-up – Coach’s Choice A1. 30sec – calories… apparatus of choice… rest 30sec, then A2A2. 30sec – jump rope reps (doubles or singles)… rest 30sec, then A3A3. 30sec – heavy Russian kb swings… rest 30sec, then back to A1, x 2Rest 2:30 after 2nd round, then BB1. 30sec – wall balls… rest

Day 1WOD 220502 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell accordingly1 squat clean + 2 front squats + 3 push jerks + 4 burpees over bar + 5 t2bRest 3min after 5th set, then BB. AMRAP 12:00 @ 80-90% effort15 deadlifts… nte 100% of A10 bjsd… nte 30”5 bar

Rest Day Week of 220502 Preview