Day 1
WOD 200413
warm-up – Coach’s Choice
A. Single Arm Dumbbell – OR – Kettlebell Complex
(R) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead
60sec FLR
(L) – 1 deadlift + 2 Russian swings + 3 front squats + 4 shoulder to overhead
30sec SB each side
execute this workload for 4 sets… no rest b/t sets
rest to 15:00 on timer, then B
B1. AMRAP 1:00 – ground to overhead… nte 95/65… rest 1:00, then B2
B2. AMRAP 1:00 – burpees… rest 1:00, then back to B1, x 4
C. post WOD recovery – Be still 5-10… no distractions
Home/Garage Gym Modifications
B1. if no barbell, do db power snatches… if no bb or db, do kb swings
No Equipment WOD 200413
AMRAP 10:00
5 sit-up-stand-up
10 lunges
15 push-ups
rest 5:00
AMRAP 10:00
5 V-ups
10 mountain climbers
15 no push-up, no jump burpees
Day 2
WOD 200414
warm-up – Coach’s Choice
A1. 20 goblet squats… rest 30sec, then A2
A2. 10/10 single arm torso row… rest 30sec, then A3
A3. 10/10 suitcase deadlifts… rest 30sec, then A4
A4. 10/10 single arm hang clean & jerks… rest 90sec, then back to A1, x 2
rest as needed, then B
B. 6 x 90sec @ 90% effort, rest 90sec b/t sets
run/row/bike/step-up
C. post WOD recovery – Be still 5-10min… no distractions
Home/Garage Gym Modifications
-shouldn’t need modifications… use a db or kb for the A’s… choose best option for you in B
No Equipment WOD 200414
20 turkish get-ups… use your sneaker
20 hollow rocks
20 bird-dogs
20 no push-up inchworms
20 turkish get-ups… use your sneaker
Day 3
WOD 200415
warm-up – Coach’s Choice
A. AMRAP 10:00 @ 90% effort
thrusters… nte 95/65
*execute 5 burpees EMOM, starting @ 0:00
rest 5min, then B
B. AMRAP 10:00 @ 90% effort
kb swings
*execute 30 double unders/50 singles EMOM, starting @ 0:00
C. post WOD recovery – Be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell, do single arm thrusters w/db or kb… alternate arms every minute
B. if no kb, use db… if no jump rope, do hip taps
No Equipment WOD 200415
A. AMRAP 10:00
virtual thrusters
*execute 5 burpees EMOM, starting @ 0:00
rest 5min, then B
B. AMRAP 10:00
hrpu
*execute 10 squat jumps EMOM, starting @ 0:00
Day 4
WOD 200416
warm-up – Coach’s Choice
A1. 10-15 single arm glute bridge floor presses each arm… no rest b/t A1 & A2
A2. 8-10 single leg RDL each leg… no rest b/t A2 & A3
A3. 10-15 hollow rocks… rest to 5:00 on timer, then back to A1, x 3
(A1 @ 0:00, 5:00, 10:00)
rest to 20:00 on timer, then B
B. EMOM 12:00
1) 40sec jump rope
2) 40sec g2oh… athlete’s choice (barbells nte 75/55)
3) 40sec bottom-to-bottom squats (after 40sec, hold the bottom of the squat to top of minute)
C. post WOD recovery – Be still 5-10min… no distractions
Home/Garage Gym Modifications
A1 & A2. if no db, use kb
B. 1) if no jump rope, do hip taps… 2) Athlete’s choice mean do whatever variation of ground to overhead you have access to
No Equipment WOD 200416
5 sets for time of:
200m-400m run
50 air squats
25 push-ups
Day 5
WOD 200417
warm-up – Coach’s Choice
A. AMRAP 30:00 @ aerobic flow effort… barbells nte 135/95
30 loaded step-ups (load with whatever is appropriate and safe for you)
5 deadlifts
30 step-back burpees
5 hang power cleans
30 wall balls
5 shoulder to overhead
30sec SB each side
B. post WOD recovery – Be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell, use db or kb and do 5 reps each arm… if no wall ball, do squat jumps or thruster variation with db or kb for 30 total reps
No Equipment WOD 200417
5 sets of:
20/20 donkey kicks
20 hrpu
20/20 fire hydrants
20 sit-ups
20/20 straight leg raises
20 lunges
Day 6
WOD 200418
warm-up – Coach’s Choice
A. “Cindy” on the Run
AMRAP 20:00
5 pull-ups
10 hrpu
15 air squats
20 double unders 50 singles
200m loaded run
B. post WOD recovery… Be still 5-10min… no distractions
Home/Garage Gym Modifications
if no pull-ups, do 5 single arm row each arm with db or kb… or 5 bent row with barbell
if no jump rope, do hip taps
loaded run should be with an implement that makes the run awkward and/or challenging
No Equipment WOD 200418
For time
50-40-30-20-10
sit-ups
burpees
