Day 3WOD 220525 Warm-up – Coach’s Choice A1. 3 unbroken power cleans + 5 high box jumps… rest to top of minute, then A2A2. 4 db power snatches + 5 high box jumps… rest to 3:00, then back to A1, x 5Rest additional 3min after 5th set, then BReduce barbell & dumbbell loads to 50% […]
Day 2WOD 220524 Warm-up – Coach’s Choice A1. 10sec Assault Bike Sprint… rest to 2:00, then A2A2. 10sec Shuttle Sprints… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB1. AMRAP 30sec – dual db shoulder to overhead… load is athlete’s choice… rest to top of minute, then B2B2. AMRAP 30se –
Day 1WOD 220523 Warm-up – Coach’s Choice A. EMOM 10:001 squat clean + 3 pull-upsRest 5min, then BB. ½ of Pete’s Dream WOD5 rounds @ 90% effort400m run20 wall balls10 hang power snatch… nte 95/65C. post WOD recovery
Day 5WOD 220520 Warm-up – Coach’s Choice Friday Mixed Modal SprintsAthletes can start anywhere, but must maintain order of 1, 2, 3A1. 6 burpees AFAP + 8cal/6cal Ski Erg sprint… rest to 3:00, then A2A2. 8cal/6cal Assault Bike sprint + 9 pull-ups… rest to 6:00, then A3A3. Heavy sled sprint + 7 dual db shoulder
Day 4WOD 220519Aerobic Repeats + ROMWOD A. Execute workload @ 90% aerobic effort2 x 10min… rest 5min b/t setsB. ROMWOD Happy Birthday Ally!!!
Day 3WOD 220518 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort… barbell loads increase within the chipper400m run30 overhead squats… 75/5510 alternating db hang clean & jerk… 50/35500m row20 front squats… 95/6510 alternating db hang clean & jerk200m run30 back squats… 115/7510 t2b250m row20 deadlifts… 135/9510 t2bFarmer’s carry the sidewalk loopB. post WOD
Day 2WOD 220517 Warm-up – Coach’s Choice A1. 6 db split stance RDL each leg… rest to top of minute, then A2A2. 6-8 single arm row each arm… rest to top of minute, then A3A3. 8-10 high box jumps… rest to 4:00, then back to A1, x 3… increase loads as you go@ 12:00, start
Day 1WOD 220516 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build your bar as you goChoose a sprint:Run to curb & back, or…8cal/6cal Assault Bike, or…10cal/8cal row+3 heavy squat cleansRest additional 3min after 5th set, then BB. AMRAP 5:00 @ 90% effortAlternating single arm devil’s press… nte 50/35Rest 2min, then CC.
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