Day 1
WOD 200511
warm-up – Coach’s Choice
A. 1 set every 3min for 5 total sets… (0:00, 3:00, 6:00, 9:00, 12:00)
8 strict press + 7 burpees over bar + 6 front rack lunges
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 90%
3 single arm hang clean & jerks + 3 single arm thrusters (R)
3 single arm hang clean & jerks + 3 single arm thrusters (L)
15 bjsd
30sec FLR
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell use db or kb
B. if no box, find something safe to jump or step to
No Equipment WOD 200511
5 sets for time
20 curtsy squats
10 burpees
20 V-ups
10 scorpions
Day 2
WOD 200512
warm-up – Coach’s Choice
A1. 15 deadlifts + 10 barbell roll-outs… rest 30sec, then A2
A2. 10 bent row + 20 bird dogs… rest 90sec, then back to A1, x 4
rest 5min after 4th set, then B – Tabata Mash-up
B1. AMRAP 20sec – kb swings… rest 10sec, then B2
B2. AMRAP 20sec – goblet squats… rest 10sec, then back to B1, x 8
rest 5min after 8th set, then C
C. AMRAP 5:00
burpees over line… (these are like bar-facing burpees, but just hop over a line on the ground as opposed to a barbell)
D. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no barbell use db or kb and do 10 suitcase deadlifts each side, and do inchworms instead of roll-outs… single arm row, 10 each arm.
No Equipment WOD 200512
AMRAP 20:00
bear crawl – 20 total steps
20 jump squats
20 hrpu
reverse bear crawl – 20 total steps
20 FLR alternate toe taps
20 jump lunges
Day 3
WOD 200513
warm-up – Coach’s Choice
A. Complete workload @ 80-90% effort
24-18-12-6
db power snatches
wall balls
t2b
rest 5min, then B
B. Complete workload @ 80-90% effort
6-12-18-24
alternating db hang clean & jerks
med ball cleans
pull-ups
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
A. if no db, use kb and do single arm alternating swings… if no wall ball do thrusters with similar weight or jump squats… if no t2b, do V-ups
B. if no db, use kb… if no med ball, use backpack… if no pull-ups, do torso rows with db or kb
No Equipment WOD 200513
5 mile run/jog/walk/hike
Day 4
WOD 200514
warm-up – Coach’s Choice
A1. 7 single arm db/kb power clean each arm… rest 30sec, then A2
A2. 5 reverse lunge to press each leg/arm… rest 30sec, then A3
A3. 10 torso row each arm… rest 1min, then back to A1, x 3
rest 5min after 3rd set, then B
B. Complete workload @ 90% effort… barbells nte 135/95
1500m row
60 back squats
30 push jerks
C. post WOD recovery… be still 5-10min… no distractions
Home/Garage Gym Modifications
B. if no rower, choose an aerobic modality and go for 6:00… if no barbell, use db or kb for goblet squats and single arm push jerks… 30 reps each arm
No Equipment WOD 200514
3 sets
donkey kicks – 20 reps each leg
hrpu – 20 reps
fire hydrants – 20 reps each leg
FLR shoulder taps – 20 reps
straight leg raise – 20 reps each leg
FLR alternate toe taps – 20 reps
rest as needed
AMRAP 10:00
inchworm to FLR position + 20 mt. climbers
inchworm to standing + 20 air squats
inchworm to FLR position + 20 no push-up, no jump burpees
inchworm to standing + 20 lunges
Day 5
WOD 200515
warm-up – Coach’s Choice
“Quarantined 50”
A. Complete workload for time
50 bjsd/step-ups
50 kb/db torso rows (25/25)
50 kb/db swings
50 walking lunges
50 V-ups
50 single arm kb/db push press (25/25)
50 waiter’s bow – OR – deadlfits – OR – good mornings (use kb/db/empty barbell)
50 wall balls – OR – thrusters – OR – jump squats
50 burpees
50 double unders/singles – OR – hip tap hops
B. post WOD recovery… be still 5-10min… no distractions
Modification options listed above
No Equipment WOD 200515
10 sets for time
15 burpees
30sec FLR
Day 6
WOD 200516
warm-up – Coach’s Choice
A. Crawling “Annie”
50-40-30-20-10
sit-ups
double unders/singles/hip tap hops
*5 wall climbs – OR – 5 inchworm hrpu after each completed set
B. post WOD recovery… be still 5-10min… no distractions
Modifications listed above
No Equipment WOD 200516
Daily WOD!!
