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Day 4WOD 210422Aerobic Repeats + ROMWOD Tabata Mash-up… row/ski + hrpuA1. 20sec row… rest 10sec, then A2A2. 20sec hrpu… rest 10sec, then back to A1, x 4Rest to 10:00, then BTabata Mash-up… air squat + row/skiB1. 20sec air squat… rest 10sec, then B2B2. 20sec row/ski… rest 10sec, then back to B1, x 4C. ROMWOD

Day 3WOD 210421 Warm-up – Coach’s Choice A1. 3 unbroken power cleans… rest to :30, then A2A2. 30sec clean grip deadlift hold… rest to 3:00, then back to A1, x 5… build bar as you goRest 5min after last set, then BB. Complete workload @ 90% effort… 12:00 cap21-15-9Kb swings (24kg/16kb)Step-ups (24”/20”)T2b*execute 3 power cleans

Day 2WOD 210420 Warm-up – Coach’s Choice A. EMOM 20:001) 6-8 db chainsaw row each arm2) 10 strict, unbroken db curl & press, both arms same time3) AMRAP 30sec – strict/weighted push-ups4) AMRAP 30sec – goblet squats w/chainsaw row dbRest to 25:00, then BB. AMRAP 5:00 @ testing effort10 alternating db power snatches… nte 50/3530

Day 1WOD 210419 Warm-up – Coach’s Choice A1. 4-6 clean grip deadlifts… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps (pull-up/ring row)… rest to top of minute, then A3A3. 2 tgu @ tough load… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. AMRAP 15:00 @

Day 1WOD 210419 Warm-up – Coach’s Choice A1. 4-6 clean grip deadlifts… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps (pull-up/ring row)… rest to top of minute, then A3A3. 2 tgu @ tough load… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. AMRAP 15:00 @

Day 5WOD 210416 Warm-up – Coach’s Choice A. AMRAP 5:00 @ max effortBurpee pull-ups – OR – burpee muscle-ups (ring or bar)Rest 5min, then BB. AMRAP 5:00 @ max effortDouble unders… if you get to 300 reps prior to 5:00, stop and restORBjsd @ 24”/20”… if you get to 100 reps prior to 5:00, stop

Day 4WOD 210415Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 8 x 300m/250m row/ski (600m/500m bike erg)… rest 2min b/t setsB. ROMWOD

Day 3WOD 210414 Warm-up – Coach’s Choice A. EMOM 8:00… db’s nte 50/35Evens – AMRAP 30sec – dual db deadliftsOdds – AMRAP 30sec – renegade rowsB. EMOM 8:00… barbells nte 135/95Evens – 6 power cleansOdds – 6 shoulder to overheadC. EMOM 8:00Evens – 50 double unders/100 singlesOdds – 30sec wall sitD. EMOM 8:00… db nte

Day 2WOD 210413 Warm-up – Coach’s Choice A1. Complete workload @ 95% effort, work @ 0:00, 6:00, 12:00, 18:00, 24:0015 kb swings (nte 32kg/24kg) + 10 burpee bjsd (24”/20”)A2. Complete workload @ 95% effort, work @ 3:00, 9:00, 15:00, 21:00, 27:0020cal/17cal row or ski + 20 air squatsB. post WOD recovery

Day 1WOD 210412 Warm-up – Coach’s Choice A1. 6-8 back squats… rest to top of minute, then A2A2. 6-8 dual dumbbell strict press… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort22-16-10Alternating db squat clean thrusters… nte 50/35Pull-upsExecute