Day 1WOD 220425 Warm-up – Coach’s Choice All efforts @ 95-100%A1. Sprint the sidewalk loop + 7 pull-ups… rest to 3:00, then A2A2. Heavy sled push + heavy sled drag (backwards)… rest to 6:00, then A3A3. 12cal/9cal Assault Bike Sprint + 5 burpees AFAP… rest to 9:00, then back to A1, x 2 = 1 […]
Day 5WOD 220422 Warm-up – Coach’s Choice A. 1 set every 3min, x 10Sprint to curb and back6 pull-ups12 hrpu18 air squatsB. post WOD recovery
Day 4WOD 220421Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 5 x 3:00 @ 90% aerobic effort, rest 1:30 b/t setsB. ROMWOD
Day 3WOD 220420 Warm-up – Coach’s Choice A1. 8cal/6cal Assault Bike sprint + 7 t2b… rest to 3:00, then A2A2. 7 db thrusters (load is athlete’s choice) + 3 shuttle sprints (down & back = 1)… rest to 6:00, then A3A3. 8cal/6cal Ski Erg sprint + 7 burpees AFAP… rest to 9:00, then back to
Day 2WOD 220419 Warm-up – Coach’s Choice A. 1 set every 3min, x 57 barbell strict press (no racks)250m row(starting loads not to exceed 95/65… build accordingly each set… strive to keep reps unbroken)Rest 3min after 5th set, then BB. 1 set every 3min, x 57 front squats (no racks)… barbell load @ 100% of
Monday MAP Session!A. AMRAP 8:00 @ 80-90% effort20 med ball step-ups… 24”/20”10 t2b5 shoulder to overhead… 135/95Rest 4min, then BB. AMRAP 8:00 @ 80-90% effort20cal on erg of choice10 burpee pull-ups5 hang squat cleans… 135/95Rest 4min, then CC. AMRAP 8:00 @ 80-90% effort30 double unders/50 singles10 deadlfts… 135/955 wall climbsD. post WOD recovery
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