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Day 2WOD 210504 Warm-up – Coach’s Choice A. EMOM 3:006 unbroken hang power cleans… build over 3 setsRest to 5:00, then BB. Execute workload @ high intensity… barbell @ 100% of A6 hang power cleans + 50 air squats6 hang power cleans + 50 lunges6 hang power cleans + 50 step-upsRest to 15:00, then CC. […]

Day 1WOD 210503 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Barbell Strict Press (no racks)6 renegade rows @ dots… loading is athlete’s choiceStrict press + dots every 3minRest to 15:00, then BB. 5 sets @ 90% effort… 15:00 cap200m run (sidewalk loop)30 wall balls30sec FLRC. post WOD recovery

Day 1WOD 210503 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Barbell Strict Press (no racks)6 renegade rows @ dots… loading is athlete’s choiceStrict press + dots every 3minRest to 15:00, then BB. 5 sets @ 90% effort… 15:00 cap200m run (sidewalk loop)30 wall balls30sec FLRC. post WOD recovery Day 2WOD 210304 Warm-up

Day 5WOD 210430 Warm-up – Coach’s Choice A1. 1 set @ 0:00, 12:00, 24:0030cal/25cal row/bike/ski21 kb swings @ 24kg/16kg12 pull-upsA2. 1 set @ 6:00, 18:00, 30:0030cal/25cal row/bike/ski21 bjsd @ 20”12 deadlifts @ 75-100% of your bodyweightB. post WOD recovery

Day 4WOD 210429Aerobic Repeats + ROMWOD Choose a modality & work @ 90% aerobic effortA. 5 x 1:00 – run (sidewalk loop)/row/ski/bike… rest 1:00 b/t sets… rest 4:00 b/t blocks, x 2B. ROMWOD

Day 3WOD 210428 Warm-up – Coach’s Choice A. 3 sets, each @ 90% aerobic effort90sec – 20cal erg of choice + max med ball step-ups until time expires (box is athlete’s choice)90sec – restRest to 13:00 on timer, then BB. AMRAP 18:00 @ 80-90% effort15 bjsd/step-ups… nte 24”/20”12 shoulder to overhead… nte 115/759 t2bC. post

Day 2WOD 210427 Warm-up – Coach’s Choice Choose a squat to train & load… Back, Front, OverheadA1. 10 loaded squats… rest to top of minute, then A2A2. EMOM 2:00 – 50 double unders/100 singlesRest to 5:00, then BB1. 8 loaded squats… rest to top of minute, then B2B2. EMOM 2:00 – 7-10 burpeesRest to 10:00,

Day 1WOD 210426 Warm-up – Coach’s Choice A1. 1 squat clean + 2 front rack lunges + 3 shoulder to overhead… no rest b/t A1 & A2A2. 200m run… rest to 3:00, then back to A1, x 4… build bar if appropriateRest to 15:00, then BB. 3 sets @ 90% effort500m row/ski (1000m bike erg)21

Day 1WOD 210426 Warm-up – Coach’s Choice A1. 1 squat clean + 2 front rack lunges + 3 shoulder to overhead… no rest b/t A1 & A2A2. 200m run… rest to 3:00, then back to A1, x 4… build bar if appropriateRest to 15:00, then BB. 3 sets @ 90% effort500m row/ski (1000m bike erg)21

Day 5WOD 210423 Warm-up – Coach’s Choice A. wall ball cluster – 5. 5. 8. 8. 5. 5. 7. 7. 5. 5 – rest 10sec @ dotsRest ~ 5min, then BB. Choose the option that feels good in your belly… be ready to go to your special place!Option 121-15-9Calories – Assault BikeDb thrusters – 40/25Pull-ups-OR-Option 221-15-9Calories