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Day 1WOD 190429 warm-up – Coach’s Choice A1. 20 goblet squats… rest to top of minute, then A2A2. 6 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3\rest to 10:00 on timer, the BB. EMOM 5:0050 double unders – OR – 40sec attempts/singlesrest to 20:00 on timer, then CC. […]

Day 1WOD 190429 warm-up – Coach’s Choice A1. 20 goblet squats… rest to top of minute, then A2A2. 6 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3\rest to 10:00 on timer, the BB. EMOM 5:0050 double unders – OR – 40sec attempts/singlesrest to 20:00 on timer, then CC.

Day 5WOD 190426 warm-up – Coach’s Choice A. EMOM 5:00 3 unbroken power cleans… build bar each setrest to 10:00 on timer, then BB. AMRAP 20:00 @ aerobic flow pace… barbell @ 100% of “A”15cal row/bike/ski1 squat clean20 oh lunge… 45/251 squat clean25 hrpu1 squat cleanC. post WOD recovery

Day 4Partner WOD 190425 warm-up – Coach’s Choice A. 3 sets @ 80-90% effort… kb is athlete’s choiceAthlete 1 – 30 kb swings + 30 pull-ups + max burpees if partner’s work is not completeAthlete 2 – 800m run + max burpees if partner’s work is not complete1 set is complete when each athlete completes

Day 3WOD 190424 warm-up – Coach’s Choice A1. 2 front rack lunges + 2 front squats… rest to top of minute, then A2A2. 5 single arm row each arm… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. 3 sets @ 80-90% effort400m

Day 2WOD 190423 warm-up – Coach’s Choice A. 1 set every 4min, for 6 total sets… work @ 0:00, 4:00, 8:00, 12:00, 16:00, 20:00… barbells nte 115/751:00 – row/bike/ski9 deadlifts7 burpees over bar5 hang power cleansrest to 27:00 on timer, then BB. Tabata abmat sit-ups… 8 x 20sec on, 10sec offC. post WOD recovery

Day 1WOD 190422 warm-up – Coach’s Choice A1. 4 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 4 barbell strict press… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. AMRAP 3:00 @ 90% effort15 wall balls10 db

Day 1WOD 190422 warm-up – Coach’s Choice A1. 4 RFESS each leg… load with dumbbells… rest to top of minute, then A2A2. 4 barbell strict press… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. AMRAP 3:00 @ 90% effort15 wall balls10 db

Day 5WOD 190419 warm-up – Coach’s Choice A. 1 set every 4min for 5 total sets10cal/7cal Assault Bike + sled push + sled pull + 12 kb swings… athlete’s choicerest to 22:00 on timer, then BB. AMRAP 8:00 @ 90% effort4 t2b8 push-ups12 squats16 bjsd… athlete’s choiceC. post WOD recovery

Day 4Partner WOD 190418 warm-up – Coach’s Choice A. AMRAP 12:00Partner 1 – run the farmer’s carry loopPartner 2 –20 wall balls + burpees until partner returns from run*athletes switch every round**score = total team burpeesrest exactly 5min, then BB. AMRAP 12:003000m team row… (each athlete must row at least 300m at a time).. then, max