Day 1
WOD 200330
warm-up – Coach’s Choice
A. Barbell Thrusters + Pendlay Row (bent row)
@ 0:00 – 5 thrusters… then 6-8 pendlay row
@ 3:00 – 3 thrusters… then 6-8 pendlay row
@ 6:00 – 1 thruster… then 6-8 pendlay row
build bar each set
rest to 10:00 on timer, then B
B. AMRAP 5:00 @ practice pace
6-8 pistols (alternating single leg squat)
20sec FLR
rest to 20:00 on timer, then C
C. AMRAP 10:00… barbells nte 95/65
15 sdhp
12 shoulder to overhead
9 burpees over bar (lateral)
D. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Home/Garage Gym Modifications
A. single arm db/kb thrusters + single arm row… if load is light, use 3-5sec tempo & pauses
B. single leg box squats (use a chair)
C. db single arm sdhp (8 each arm) or kb sdhp + single arm shoulder to overheads
No Equipment WOD 200330
A. AMRAP 3:00
lunge + lunge + strict push-up burpee
rest 1min, then B
B. AMRAP 3:00
5 squat jumps
10 alternating shoulder taps from FLR
rest 1min, then C
C. AMRAP 3:00
10 curtsy squats
5 no push-up inchworms
rest 3min, then repeat A + B + C, x 2… (total of 3 sets)
Day 2
WOD 200331
warm-up – Coach’s Choice
A. 5 x 4 unbroken hang power snatches + 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. 3 sets @ 80-90% effort
50 double unders/100 singles
21 kb swings
12 med ball cleans
rest 2min, then C
C. 3 sets @ 80-90% effort
50 double unders/100 singles
10/10 single arm shoulder to overhead
12 goblet reverse lunges
D. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Home/Garage Gym Modifications
A. single arm db or kb snatches + burpees
B & C. hip tap hops if no jump rope, air squats if no med ball
No Equipment WOD 200331
A. Partition as desidered
90sec SB each side
2:00 FLR
2:00 wall sit
B. 10:00 @ 80%
find something to hold… find something safe to step up to… execute 10min of loaded step-ups @ 80% effort
C. 10min of static stretching/yoga/meditation
Day 3
WOD 200401
warm-up – Coach’s Choice
A. 4 x 5 deadlifts @ 5031 tempo… moderate loading… focus on deliberate body movement
rest b/t sets = 4 tgu + 30sec Samson stretch (high dragon) each side
deadlift @ 0:00, 3:30, 7:00, 10:30
rest 5min after 4th set, then B
B. 5 x 400m run/row @ 90% effort… rest 2min b/t sets
C. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Home/Garage Gym Modifications
A. use db or kb for deadlifts… if light load, do single leg deadlifts or suitcase deadlifts at same tempo
B. if no equipment or cannot run, create a 90sec aerobic scenario that will tax you aerobically… climbing stairs, doing step-ups are some examples.
No Equipment WOD 200401
A. AMRAP 20:00
5 hrpu
10 FLR shoulder taps
15 sit-ups
20 air squats
B. BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Day 4
WOD 200402
warm-up – Coach’s Choice
A1. barbell landmine single leg hinge… 10 each leg… rest 30sec, then A2
A2. half kneeling single arm strict press… 10 each arm… rest 30sec, then A3
A3. single arm overhead reverse lunge… 6 each arm, alternating legs… rest 1-2min, then back to A1, x 3-4
rest as needed, then B
B. 3 sets @ tough effort
10 strict, unbroken single arm curl & press each arm
60sec forearm plank
rest as needed, then C
C. 400m-800m run/walk/row… think of entering a cool-down mode
D. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Home/Garage Gym Modifications
A’s… use a kb or db if no barbell
No Equipment WOD 200402
A. 100 reps for time of:
lunge + lunge + burpee
B. BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Day 5
WOD 200403
warm-up – Coach’s Choice
A. 5 sets @ 90% effort
20 shoulder to overhead… nte 95/65
50 double unders/100 singles
rest 5 min, then B
B. AMRAP 10:00 @ 90% effort
kb swings… athlete’s choice
*execute 3 burpees EMOM, starting @ 0:00
D. post WOD recovery – BE STILL FOR 5-10MIN… NO PHONE, NO MUSIC
Home/Garage Gym Modifications
A. db or kb single arm shoulder to overhead + hip tap hops
B. swing a db if no kb
No Equipment WOD 200403
A. 30:00 run/walk @ 80-90% aerobic effort
@ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00 execute 20 alternating golfer’s bends (single leg RDL) + 20 push-ups
B. 10-15min of static stretching/yoga/meditation
Day 6
WOD 200404
60-120min in Nature… practice social distancing
