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Day 1WOD 180604 warm-up – Coach’s Choice A1. 1 heavy back squat @ 20X2 tempo… rest to top of minute, then A2A2. 6 dumbbell strict press… rest to top of minute, then A3A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 4:00 on timer, then back to A1, x 5… (0:00, 4:00, […]

Day 5WOD 180601 warm-up – Coach’s Choice A1. 10sec Assault Bike Sprint… no rest b/t A1 & A2A2. heavy sled drag, one direction… rest to 3:00 on timer, then back to A1, x 5(spin the bike @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. Workload capped @ 12:00100 hrpu200m run100 abmat

Day 4WOD 180531 warm-up – Coach’s Choice A1. 1 heavy back squat @ 21X1 tempo… no rest b/t A1 & A2A2. Choose an activity you love, or mix and match…1:00 – row/bike/ski – OR – 200m runrest to 3:00 on timer, then back to A1, x 5(squat @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 20:00

Day 3WOD 180530 warm-up – Coach’s Choice A. 5 x AMRAP 1:00 – burpee to target @ 90% aerobic effort, rest 1:00 b/t setsrest to 12:00 on timer, then BB. 5 x AMRAP 1:00 – db g2oh (50/35) @ 90% aerobic effort, rest 1:00 b/t setsrest to 25:00 on timer, then CC. AMRAP 5:00 @

Day 2WOD 180529 warm-up – Coach’s Choice A1. 8 strict press… unbroken reps… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 3:00 on timer, then back to A1, x 3 (A1 @ 0:00, 3:00, 6:00)rest to 15:00 on timer, then BB. AMRAP 15:00 @ 80-90% effort9

Day 1Hero WOD 180528 warm-up – Coach’s Choice “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings… not to exceed 32kg/24kg40 ground to overhead… not to exceed 95/6534 bar-facing burpees200m sandbag carry

Day 1Hero WOD 180528 warm-up – Coach’s Choice “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings… not to exceed 32kg/24kg40 ground to overhead… not to exceed 95/6534 bar-facing burpees200m sandbag carry Day 2WOD 180529 warm-up – Coach’s Choice A1. 8 strict press… unbroken reps… rest to top of minute,

Day 5WOD 180525 warm-up – Coach’s Choice A. 6 x 10sec Assault Bike sprint… work every 2:00(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest ~5:00, then BB. 10 sets for time… capped by end of session if needed9 dumbbell thrusters… nte 50/3545 double unders/singlesC. post WOD recovery

Day 4WOD 180524 warm-up – Coach’s Choice A. 1000m row – OR – 1.5mile Assault Bike+ 2:00 wall sitrest to 10:00 on timer, then BB. AMRAP 7:00 – Ascending Ladder of: wall climbs + ring rows/pull-ups/muscle-ups1-2-3-4-5-6-7-8-9-10rest to 20:00 on timer, then CC. 1000m row – OR – 1.5mile Assault Bike (choose what you didn’t use

Day 3WOD 180523 warm-up – Coach’s Choice A. 5. 3. 3. 1. 1. – back squats… 4 tgu @ dots… squat every 3min (0:00, 3:00, 6:00, 9:00, 12:00)… these are not 1RM attempts, just heavy singles… no failed reps pleaserest to 18:00 on timer, then BB. 3 sets @ 90% effort200m farmer’s carry15 barbell g2oh… nte 95/6515