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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 […]

Day 5WOD 210305 Warm-up – Coach’s Choice A. @ 0:00… execute workload @ 80% effort21-15-9Deadlifts… nte 135/95Bjsd… nte 20”Wall ballsB. @ 12:00… execute workload @ 90% effort18-12-6Shoulder to overhead… nte 115/75Med ball step-ups… nte 20”Pull-upsC. @ 24:00… execute workload @ 100% effort15-9-3Barbell thrusters… nte 95/65T2bBurpee box jumps… nte 20”D. post WOD recovery

Day 4WOD 210304Aerobic Repeats + ROMWOD A. 1 set every 3min, x 7250m/200m row or ski15 air squats30sec FLRB. ROMWOD

Day 3WOD 210303 Warm-up – Coach’s Choice A. EMOM 10:00Evens – 1 squat clean… build bar over 5 setsOdds – 20sec deadlift holdRest to 15:00, then B… adjust barbell to 90% of AB. AMRAP 15:00 @ 80-90% effort15 bjsd… nte 24”12 alternating db hang clean & jerks… nte 50/359 t2b1 squat cleanC. post WOD recovery

Day 2WOD 210302 Warm-up – Coach’s Choice A1. @ 0:00, 8:00, 16:00, 24:00… execute workload @ high intensity12cal row/bike/ski9 wall balls6 devil’s press… nte 40/25 each handA2. @ 4:00, 12:00, 20:00, 28:00… execute workload @ high intensity12cal row/bike/ski9 med ball step-ups6 db power cleans… nte 40/25B. post WOD recovery

Day 1WOD 210301 Warm-up – Coach’s Choice A1. 5 barbell thrusters… rest to top of minute, then A2A2. 6 RDL @ 30X1 tempo… rest to 3:00, then back to A1, x 4Rest to 16:00, then B (there is no extra rest b/t B, C, D)B. AMRAP 6:00 @ 90% effort5 strict/weighted pull-ups… nte 35/2010 renegade

Day 1WOD 210301 Warm-up – Coach’s Choice A1. 5 barbell thrusters… rest to top of minute, then A2A2. 6 RDL @ 30X1 tempo… rest to 3:00, then back to A1, x 4Rest to 16:00, then B (there is no extra rest b/t B, C, D)B. AMRAP 6:00 @ 90% effort5 strict/weighted pull-ups… nte 35/2010 renegade

Day 5WOD 210226Repeat WOD 210126 – RedShed Challenge Warm-up – Coach’s Choice A. EMOM 6:00Evens – 8-10 goblet curtsy squatsOdds – 8-10 alternating db hang clean & jerksB. EMOM 6:00Evens – 6-8 db split stand RDL each legOdds – 8-10 alternating db power snatchesC. EMOM 6:00Evens – 10-15 strict pull-ups/ring rowsOdds – 10-15 strict push-upsRest

Day 4WOD 210225Aerobic Repeats + ROMWOD A. 20:00 row with stroke rate changes every 2min30spm, 28spm, 26spm, 24spm, 22spm, 22spm, 24spm, 26spm, 28spm, 30spmB. ROMWOD

Day 3WOD 210224 Warm-up – Coach’s Choice A. @ 0:00… complete 3 rounds of workload @ 90% effort9 dual db deadlifts… nte 50/359 pull-ups9 bjsd… nte 30”/24”B. @ 10:00… complete 3 rounds of workload @ 90% effort9 t2b9 dual db shoulder to overhead… nte 50/359 dual db front squats (w/sh2oh dbs)C. @ 20:00… complete 3