210318 Thursday
Day 4WOD 210318Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 5 x 4:00 row/bike/ski @ 90% aerobic effort… rest 1min b/t setsB. ROMWOD
210317 Wednesday
Day 3WOD 210317 Warm-up – Coach’s Choice A. 3:00 @ 90% effort500m row/skiFarmer’s hold until time expiresRest to 5:00, then BB. 3:00 @ 90% effort2:00 – max reps of strict pull-ups/ring rowsOverhead bumper hold until time expiresRest to 10:00, then CC. 3:00 @ 90% effort2:00 – max reps double unders/singlesGoblet wall sit until time expiresRest
210316 Tuesday
Day 2WOD 210316 Warm-up – Coach’s Choice A. 1 set every 3min, x 10… db nte 50/354 alternating db hang clean reverse lunge to press8 alternating db power snatch12 wall balls16 bjsd/step-ups… nte 24”/20”B. post WOD recovery
210315 Monday
Day 1WOD 210315 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build bar accordingly1 squat clean + 4 bar-facing burpees + 8 deadliftsRest to 15:00, adjust barbell to 50-55% of A, then BB. 3 sets @ 90% effort… rest 1min b/t sets5 clean to overhead10 front rack lunges15 bar-facing burpees30cal row/bike/skiC. post
Week of 210315 Preview
Day 1WOD 210315 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build bar accordingly1 squat clean + 4 bar-facing burpees + 8 deadliftsRest to 15:00, adjust barbell to 50-55% of A, then BB. 3 sets @ 90% effort… rest 1min b/t sets5 clean to overhead10 front rack lunges15 bar-facing burpees30cal row/bike/skiC. post
Week of 210315 Preview Read More »
210312 Friday
Day 5WOD 210312 Warm-up – Coach’s Choice A. AMRAP 5:00 @ 80% effortMax calories – row/bike/skiRest 5min, then BB. AMRAP 5:00 @ 90% effort5 pull-ups10 renegade rows… nte 35/20 each arm15 sdhp… nte 75/55Rest 5min, then CC. AMRAP 5:00 @ 80% effortMax calories – row/bike/skiRest 5min, then DD. AMRAP 5:00 @ 90% effort5 pull-ups10 devil’s
210311 Thursday
Day 4WOD 210311Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Execute each piece @ 90% aerobic effort@ 0:00… 1 burpee + 20cal row/ski@ 2:00… 2 burpees + 18cal row/ski@ 4:00… 3 burpees + 16cal row/ski@ 6:00… 4 burpees + 14cal row/ski@ 8:00… 5 burpees + 12cal row/ski@ 10:00… 6 burpees + 10cal row/ski@ 12:00…
210310 Wednesday
Day 3WOD 210310 Warm-up – Coach’s Choice A1. 8 goblet alternating reverse lunges… rest to top of minute, then A2A2. 10 dual db deadlifts + FLR to top of minute, then A3A3. 20-30sec ring row hold… rest to 4:00, then back to A1, x 3 (A1 @ 0:00, 4:00, 8:00)Rest to 15:00, then BB. Work
210309 Tuesday
Day 2WOD 210309 Warm-up – Coach’s Choice Choose a movement that is in your wheelhouseA. EMOM 5:0050 double unders – OR – 16 bjsd/step-ups… nte 24”/20”Rest 2min, then BB. EMOM 6:00Odds – 150m/135m row or skiEvens – 2. 2. 2 – power cleans… step over bar @ dots… nte 135/95Rest 5min, then CC. Work @
210308 Monday
Day 1WOD 210308 Warm-up – Coach’s Choice A1. 8 dual db front rack lunges… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps… rest to top of minute, then A3A3. 8 dual db single leg step-ups each leg (2 risers/3 bumpers)… rest to top of minute, then A4A4. 8 dual db
