Day 1
WOD 200427
warm-up – Coach’s Choice
A1. 1 power clean + 2 front rack lunges + 3 front squats + 4 shoulder to overhead… no rest b/t A1 & A2
A2. 4 tgu + 60sec FLR… rest to 5:00 on your timer, then back to A1, x 4
(A1 @ 0:00, 5:00, 10:00, 15:00)… barbell load is Athlete’s Choice
rest 5min after 4th set, then B
B. AMRAP 7:00 @ 90% effort
15 g2oh… nte 75/55
10 pull-ups
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell, use db or kb… goblet lunges, goblet squats, single arm sh2oh each arm
B. if no barbell, use db for 16 reps… or kb for 15 swings… if no pull-ups, do wall climbs or bent row
No Equipment WOD 200427
3 x 3 sets… rest 3min b/t sets
20 air squats
10 burpees
20 speed skaters
(do 3 sets, rest 3min, x 3)
rest as need, then
AMRAP 5:00
10 hrpu
10 hollow rocks of V-ups
Day 2
WOD 200428
warm-up – Coach’s Choice
A1. 20 db power snatch… rest 1min, then A2
A2. 20 single arm alternating kb swings… rest 1min, then A3
A3. 20 loaded step-ups… rest 1min, then back to A1, x 3
rest 5min after 3rd set, then B
B. 3 sets @ 90% effort
500m row
20 burpees over rower
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A1. if no db, use kb and do 20 hang snatches, alternating arms
A2. if no kb, use db
A3. if step-up not an option, do lunges
B. if no rower, run 400m or bike for 2min
No Equipment WOD 200428
AMRAP 10:00
20 total steps – bear crawl
20 push-up shoulder taps
20 total steps – reverse bear crawl
20 squat jumps
rest 5min, then…
run/jog/walk 400-800m
Day 3
WOD 200429
warm-up – Coach’s Choice
A1. Right Side – 5 suitcase deadlifts + 10 torso rows + 15 single arm push press… no rest Bt A1 & A2
A2. 30sec SB each side + 30sec FLR… no rest b/t A2 & A3
A3. Left Side – 5 suitcase deadlifts + 10 torso rows + 15 single arm push press… no rest b/t A3 & A4
A4. 30sec SB each side + 30sec FLR… rest 1-2min, then back to A1, x 3
rest 5min after 3rd set, then B
B. 5 sets @ 90% effort
20 wall balls
50 double unders /100 singles
C. post WOD recovery… be still -10min… no distractions
Home/Garage Gym Modifications
A’s… no modifications needed!
B. if no wall ball, do thrusters with light load to mimic wall ball… if no jump rope, do hip tap hops
No Equipment WOD 200429
400m of walking lunges
*20 no push-up, no jump burpees every 20 steps
Day 4
WOD 200430
warm-up – Coach’s Choice
Tabata Mash-ups…
A1. AMRAP 20sec – hang power cleans (load is Athlete’s Choice)… rest 10sec, then A2
A2. AMRAP 20sec – bottom-to-bottom squats… rest 10sec (in bottom of squat), then back to A1, x 8
rest 5min after 8th set, then B
B1. AMRAP 20sec – t2b… rest 10sec, then B2
B2. AMRAP 20sec – shoulder to overhead (load is Athlete’s Choice)… rest 10sec, then back to B1, x 8
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell, use pair of dumbbells… if no pair of dbs, do single arm hang power cleans and alternate sets (4 sets each arm)… if no db, use kb
B. if no t2b, do V-ups… if no barbell use db or kb, same format as A
No Equipment WOD 200430
2 sets @ aerobic flow pace
1 mile run/jog/walk
50 air thrusters
Day 5
WOD 200501
warm-up – Coach’s Choice
A. EMOM 15:00
1) Right side – 1 db power snatch + 3 single arm db thrusters + 4 single arm overhead lunges
2) Left side – 1 db power snatch + 3 single arm db thrusters + 4 single arm overhead lunges
3) 50 double unders/100 singles
rest 5min after EMOM, then B
B. 7 sets @ 90% effort
10 medball cleans
10 burpees
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no db, use kb… if no jump rope, do hip tap hops
B. if no medball, use a backpack or do squat jumps
No Equipment WOD 200501
5 sets
400m run/jog/walk
50 air squats
25 sit-ups
Day 6
WOD 200502
warm-up – Coach’s Choice
A. Crawling “Cindy”
AMRAP 20:00
5 wall climbs – OR – hand release inchworm push-ups
10 push-ups
15 squats
B. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
-no modifications needed!
No Equipment WOD 200502
-Do the daily WOD!!
