220505 Thursday
Day 4WOD 220505Aerobic Repeats + ROMWOD A. 24:00 running clock… accumulate max distance @ 90% aerobic effort on apparatus of choice… 30sec FLR @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00B. ROMWOD
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220504 Wednesday
Day 3WOD 220504 Warm-up – Coach’s Choice A1. 5 loaded RFESS each leg… rest to top of minute, then A2A2. 6 seated dual dumbbell shoulder press… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. Execute workload @ high intensity… dumbbells nte 50/35 each arm9-6-3Dual db hang clean &
220503 Tuesday
Day 2WOD 220503 Warm-up – Coach’s Choice A1. 30sec – calories… apparatus of choice… rest 30sec, then A2A2. 30sec – jump rope reps (doubles or singles)… rest 30sec, then A3A3. 30sec – heavy Russian kb swings… rest 30sec, then back to A1, x 2Rest 2:30 after 2nd round, then BB1. 30sec – wall balls… rest
220502 Monday
Day 1WOD 220502 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell accordingly1 squat clean + 2 front squats + 3 push jerks + 4 burpees over bar + 5 t2bRest 3min after 5th set, then BB. AMRAP 12:00 @ 80-90% effort15 deadlifts… nte 100% of A10 bjsd… nte 30”5 bar
220430 Saturday
Day 6WOD 220430 WOD – Coach’s Choice Fitness Outside of the Shed… April Accomplishments!!!
220429 Friday
Day 5WOD 220429 Warm-up – Coach’s Choice Friday LSDA. AMRAP 30:00 @ 80% effortRun to curb & back5 pull-ups10 hrpu15 air squats(Scale up and carry a sandbag for all of it!)B. post WOD recovery
220428 Thursday
Day 4WOD 220428Aerobic Repeats + ROMWOD A. 10 x 90sec @ 90% aerobic effort… rest 45sec b/t setsB. ROMWOD
220427 Wednesday
Day 3WOD 220427 Warm-up – Coach’s Choice A. EMOM 5:002-3 heavy back squatsRest 2min, then BB. EMOM 5:003-4 strict pressesRest 2min, then CC. EMOM 5:004-5 heavy deadliftsRest 5min, then DD. 7:00 @ 90% aerobic effortBurpee box jump overs (24”/20”)E. post WOD recovery
220426 Tuesday
Day 2WOD 220426 Warm-up – Coach’s Choice Heavy MAP TuesdayBarbell loads not to exceed 155/105Kettlebell loads not to exceed 32kg/24kgA. AMRAP 5:00 @ 80-90% effort9 deadlifts6 hang power cleans3 shoulder to overheadRest 2:30, then BB. AMRAP 5:00 @ 80-90% effort12-9-6-3Kb swingsWall ballsT2bRest 2:30, then CC. AMRAP 5:00 @ 80-90% effort3 squat clean thrusters10 bar muscle-ups
