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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 […]

Day 5WOD 210409 Warm-up – Coach’s Choice A. EMOM 5:00… build bar as you go3 touch-n-go power cleansRest to 8:00, then BB. Complete workload for time… capped @ 22:00… dbs nte 40/2550 wall balls10 alternating db hang clean & jerks5 power cleans40 wall balls20 alternating db hang clean & jerks4 power cleans30 wall balls30 alternating

Day 4WOD 210408Aerobic Repeats + ROMWOD A. Compete each interval @ 90% aerobic effort        8:00, rest 4:004:00, rest 2:002:00, rest 1:001:00, rest 30se30sec… no more intervalsB. ROMWOD

Day 3WOD 210407 Warm-up – Coach’s Choice A. AMRAP 30:00 @ aerobic flow pace1000m row/ski – OR – 1.5mile Assault Bike – OR – 2000m bike ergThen, 5 rounds of:5 pull-ups10 hrpu15 squatsB. post WOD recovery

Day 2WOD 210406 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build bar accordingly        1 squat clean + 2 front rack reverse lunges + 3 push jerks + 4 bar-facing burpees + 5 t2bRest to 17:00, then BB. 1 set every 2min, x 7… dumbbells nte 40/2515cal row/ski + 5 devil’s pressC. post

Day 1WOD 210405 Warm-up – Coach’s Choice A1. 10 sumo deadlifts… no rest, then A2A2. 8 high box jumps… rest to 3:00, then back to A1, x 3… build bar each setRest to 10:00, then BB. Tabata Pull-ups/ring rows… 8 x 20sec on/10sec off@ 15:00, start CC. 5:00 – max calories – row/bike/skiRest to 25:00,

Day 1WOD 210405 Warm-up – Coach’s Choice A1. 10 sumo deadlifts… no rest, then A2A2. 8 high box jumps… rest to 3:00, then back to A1, x 3… build bar each setRest to 10:00, then BB. Tabata Pull-ups/ring rows… 8 x 20sec on/10sec off@ 15:00, start CC. 5:00 – max calories – row/bike/skiRest to 25:00,

Day 5WOD 210402 Warm-up – Coach’s Choice Friday ChipperA. Complete workload @ 80-90% effort100cal row/bike/ski100 air squats50 bjsd/step-ups… 24”/20”50 lunges25 power cleans… 155/10525 burpee pull-ups (20 burpee bar muscle-ups)B. post WOD recovery

Day 4WOD 210401Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 3 x 6:00 row/bike/ski… rest 2min b/t sets… Goal is increased effort over 3 setsB. ROMWOD

Day 3WOD 210331 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build bar accordingly over 5 sets1 power clean + 2 front squats + 3 push jerks7 pull-ups30 double unders/50 singlesRest to 18:00, adjust barbell to 90%, then BB. 1 set every 3min, x 51 squat clean5 burpees over bar7 pull-ups30 double