Day 1
WOD 200323
warm-up – Coach’s Choice
A. 5 x 4 power cleans + 12 burpees over bar (lateral)… build bar each set, work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. Complete workload for total reps… work @ 90% effort
5:00 – medball step-ups
4:00 – db g2oh… nte 50/35
3:00 – row/bike/ski
2:00 – wall balls
1:00 – jump rope
C. post WOD recovery
Home/Garage Gym modifications
A. dual or single arm db power cleans + burpees over db
B. 3:00 – 30sec run in place + 30sec mt. climbers for 3min
2:00 – goblet squats or air squats
1:00 – hopping with hip taps
No Equipment WOD 200323
Tabata Stuff
8 x 20sec on/10sec off – air squats
8 x 20sec on/10sec off – sit-ups
8 x 20sec on/10sec off – push-ups
8 x 20sec on/10sec off – lunges
Day 2
WOD 200324
warm-up – Coach’s Choice
(For the “A” segment, hold a db with extended arm in side bridge, and put a bumper plate on your back for the FLR… increase load from 200309))
A1. 60sec SB (R)… rest 30sec, then A2
A2. 60sec SB (L)… rest 30sec, then A3
A3. 60sec FLR… rest to 5:00 on timer, then B
B. 5 x 150m row/ski @ high intensity… work @ 5:00, 7:00, 9:00, 11:00, 13:00
rest to 18:00 on timer, then C
C. 3 sets @ 80-90% effort
15 sdhp… nte 115/75
30 goblet squats… nte 50/35 or 24kg/16kg
15 bar-facing burpees
D. post WOD recovery
Home/Garage Gym Modifications
B. 30sec run/sprint every 2min
C. sdhp single arm w/db… or use kb… or use pvc or broomstick
No Equipment WOD 200324
5 sets for time of:
25 pvc/broomstick overhead squats
25 no push-up, no jump burpees
60sec forearm plank
Day 3
WOD 200325
warm-up – Coach’s Choice
(work to increase loads from 200310)
A1. 3 front squats @ 33X1 tempo… no rest b/t A1 & A2
A2. 5 high box jumps… no rest b/t A2 & A3
A3. 7 strict dual dumbbell press… rest to 3:30 on timer, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ 80% effort
60cal row/bike/ski
50 kb swings… athlete’s choice
40 med ball cleans
30 pull-ups/ring rows
20 renegade devil’s presses… nte 40/25… (push-up, row, row, devil’s press)
10 t2b/hkr/medball abmats
C. post WOD recovery
Home/Garage Gym Modifications
A1. goblet squat, same tempo
A2. tuck jumps
A3. single arm presses
B. run 400m
db squat cleans
single arm rows each arm
v-ups
No Equipment WOD 200325
4 sets for time of:
400m run
50 air squats
Day 4
WOD 200326
warm-up – Coach’s Choice
A. @ 0:00…
“Grace”
30 clean & jerks for time @ 135/95
B. @ 10:00…
500m row @ 90% effort
rest in seat for exactly 90sec, then
500m row @ 100% effort
C. @ 25:00…
50 burpees for time
D. post WOD recovery
Home/Garage Gym Modifications
A. db or kb clean & jerks
B. 400m run
No Equipment WOD 200326
10 sets of:
5 hrpu + 30sec FLR
then,
5 sets of:
20 lunge jumps (scissor hops)
20 curtsy squats
10 inchworm push-ups
Day 5
WOD 200327
warm-up – Coach’s Choice
A. “Kelly’s Choice”
5 sets @ 80-90% effort
400m run – OR – 500m row/ski – OR – 30cal bike
30 wall balls
30 bjsd… nte 24”
B. post WOD recovery
Home/Garage Gym Modifications
A. goblet squats
squat jumps
No Equipment WOD 200327
1 set @ aerobic flow pace
1 mile run
50 burpees
1 mile run
50 burpees
Day 6
WOD 200328
No Equipment WOD 200328
1 set of:
30sec – legs up, toe touches
30sec – bicycles
30sec – hip raises
30sec – v-sit hold
30sec – legs up, alternate toe touches
30sec – forearm plank
400m walking lunges
