Day 1
WOD 200406
warm-up – Coach’s Choice
(work to increase loads from 200325… if unable to load appropriately, focus on increasing tempo to 44X1)
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 12:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
10 db power snatches
10 med ball cleans
rest 2min, then C
C. AMRAP 5:00 @ 90% effort
10/10 single arm db push press
20 overhead lunges w/db
rest 2min, then D
D. AMRAP 5:00 @ 90% effort
renegade devil presses
E. post WOD recovery
Home/Garage Gym Modifications
A1. focus on increasing tempo with whatever load you have access to
A2. tuck jumps if no box
A3. single arm presses if only 1 db
B. kb snatches if no db… squat jumps if no med ball
C. use kb if no db
D. if only 1 db or kb… execute 1 push-up + 1 devil press each arm
No Equipment WOD 200406
A. For Time… 20:00 cap
100 no push-up, no jump burpees
75 air squats
50 hrpu
25 v-ups or hollow rocks
B. 5-10 of being still
Day 2
WOD 200407
warm-up – Coach’s Choice
A. 5 x 3 unbroken power cleans + 13 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. EMOM 12:00
evens – 12-15cal row
odds – 12-15 t2b
C. post WOD recovery
Home/Garage Gym Modifications
A. use a db or kb if no barbell and hit each segment at a bit higher intensity
B. if no apparatus for calories, execute find something to step up to and execute 20 step-ups… 20 v-ups or sit-ups if no t2b
No Equipment WOD 200407
A. 5 sets @ 90% effort
20 air thrusters
25 jumping jacks (30 double unders or 50 singles if you have a jump rope)
15 side bridge rotations each side
40 mountain climbers
60sec FLR
B. 5-10min of being still
Day 3
WOD 200408
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 200324)
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. 1 mile run – OR – 2000m row – OR – 3.5 mile bike
rest exactly 5min, then C
C. For time…
21-18-15-12-9-6-3
kb swings
goblet squats
D. post WOD recovery
Home/Garage Gym Modifications
C. use a db if no kb
No Equipment WOD 200407
A. 10 sets @ 80%
5 double push-up, double squat burpees
10 v-ups or 10 hollow rocks
10 reverse lunges, total reps, alternate legs
B. 5-10min of being still
Day 4
WOD 200409
warm-up – Coach’s Choice
A. 5 x 5 deadlifts @ 50X1 tempo… rest b/t sets = 60sec FLR + 60sec SB each side
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 80%
10/10 single arm row
10/10 single arm push press
10 inchworms (no push-up)
10 squat jumps
C. post WOD recovery
Home/Garage Gym Modifications
A. use db or kb and hold tempo for suitcase deadlifts each side
No Equipment WOD 200409
A. Choose a workload and work @ 80% effort
20:00 run… 10 burpees every 5min
25:00 row… 10 burpees every 5min
30:00 cycle… 10 burpees every 5min
B. 5-10min of being still
Day 5
WOD 200410
warm-up – Coach’s Choice
A. “Helen” + 2
5 rounds for time of:
400m run
21 kb swings
12 pull-ups
B. post WOD recovery
Home/Garage Gym Modifications
A. if running not an option, row same distance… or execute 30 step-ups
if no kb, use db
if no pull-ups, use kb or db and execute 12 single arm row each arm
No Equipment WOD 200410
A. 5 sets of leg circuit… rest 90sec b/t sets
20 air squats
20 step-ups
20 lunges
20 squat jumps
B. 5-10min of being still
Day 6
WOD 200411
60-120min in nature… practice social distancing
