210527 Thursday
Day 4WOD 210527Aerobic Repeats + ROMWOD A. AMRAP 20:00 @ 90% aerobic effort… row/bike/ski, x 2 bike erg500m. 400m. 300m. 200m. 100m. 200m. 300m. 400m. 500mRest 30sec @ dotsB. post WOD recovery
210526 Wednesday
Day 3WOD 210526 Warm-up – Coach’s Choice A. Unbroken Power Cleans – 6. 6. 6. 6. 6.Execute 3-5 wall climbs @ dots(6 upc + dots every 3min… build to 6RM)Rest 5min after 5th set, then BB. AMRAP 12:00 @ 80-90% effort20 shoulder to overhead… nte 75/5530sec FLR50 double unders (x2 singles)30sec wall sitC. post WOD recovery
210525 Tuesday
Day 2WOD 210525 Warm-up – Coach’s Choice A. EMOM 10:00Evens – 30sec strict/weighted push-upsOdds – 30sec strict/weighted pulling repsNo rest b/t A&BB. Farmer’s carry the sidewalk loop (200m)@ 15:00 on timer, start CC. 100 wall balls for timeNo rest b/t C&DD. Farmer’s carry the sidewalk loop (200m)No rest b/t D& EE. 1000m for time… row/ski,
210524 Monday
Day 1WOD 210524 Warm-up – Coach’s Choice A1. 8 front rack reverse lunges, total reps, alternate legs… rest to top of minute, then A2A2. 8 dual db shoulder to overhead, start with strict reps before moving to push press/jerks… rest to 3:00, then back to A1, x 3… build loads over 3 sets@ 10:00 start
Week of 210524 Preview
Day 1WOD 210524 Warm-up – Coach’s Choice A1. 8 front rack reverse lunges, total reps, alternate legs… rest to top of minute, then A2A2. 8 dual db shoulder to overhead, start with strict reps before moving to push press/jerks… rest to 3:00, then back to A1, x 3… build loads over 3 sets@ 10:00 start
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210521 Friday
Day 5WOD 210521 Warm-up – Coach’s Choice A. AMRAP 6:00 @ 90% effort200m run (sidewalk loop)9 squat cleans… nte 95/6512 t2bRest 3min, then BB. AMRAP 6:00 @ 90% effort12 shoulder to overhead… nte 95/659 burpee pull-ups250m row/ski (500m bike erg)Rest 3min, then CC. AMRAP 6:00 @ 90% effort9 thrusters… 95/6550 double unders/x2 singles12 med ball
210520 Thursday
Day 4WOD 210520Aerobic Repeats + ROMWOD A. 8 x 90sec row/bike/ski… rest 1:00 b/t sets(running option – 6 x 400m run… rest 1:00 b/t sets)B. ROMWOD
210519 Wednesday
Day 3WOD 210519 Warm-up – Coach’s Choice Wednesday Chipper!A. Complete workload @ 90% effort… time cap is Coach’s Choice100cal row/bike/ski100 air squats75 hrpu50 pull-ups/ring rows400m run50 bjsd/step-ups… 24”20”75 kb sdhp… 24kg/16kg100 air squats100 double unders/x2 singlesB. post WOD recovery
210518 Tuesday
Day 2WOD 210518 Warm-up – Coach’s Choice A. 1 set every 2:00, x 51 squat clean thruster + 3 burpees over bar + 5cal sprint – row/bike/ski… build barbell over 5 sets(work @ 0:00, 2:00, 4:00, 6:00, 8:00)Rest to 15:00, then B… reduce barbell to 80% of AB. 5 sets @ 90% effort… capped @
210517 Monday
Day 1WOD 210517 Warm-up – Coach’s Choice A1. 8 RFESS each leg… load is athlete’s choice… rest to top of minute, then A2A2. Pull-up/ring row cluster – 5. 4 .3. 2. 1 – rest 10sec @ dots… rest to 3:00, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)Rest to 13:00, then BB. AMRAP 7:00 @
