Day 1
WOD 200518
warm-up – Coach’s Choice
A1. 6-8 Barbell RDL @ controlled tempo… rest 30sec, then A2
A2. 8-10 sdhp… rest 30sec, then A3
A3. 6-8 front rack reverse lunges, total reps, alternate legs… rest 60-90sec, then back to A1, x 4
rest as needed after 4th set, then B
B. Tabata kb swings
8 x 20sec work/10sec rest
rest as needed after 8th set, then C
C. 1 set, not for time… partition as desired
20 tgu @ moderate to light load
30 shoulder to overhead… load is athlete’s choice
5:00 FLR
D. post WOD recovery
Home/Garage Gym Modifications
A. if no barbell, use kb or db and do single leg/single arm reps
B. if no kb, swing db
C. if no barbell, do single arm sh2oh (15/15)
No Equipment WOD 200518
3 sets
60sec – lunge, lunge, burpee
60sec – rest
60sec – clapping push-ups (push-ups + shoulder taps as sub)
60sec – rest
60sec – squat jumps
120sec – rest
Day 2
WOD 200519
warm-up – Coach’s Choice
A1. 3 goblet squats @ 55X1 tempo… rest 30sec, then A2
A2. 5/5 single arm Z press @ 30X3 tempo… rest 30sec, then A3
A3. 5/5 single arm row w/3sec pause at top of each rep… rest 60-90sec, then back to A1, x 3
rest as needed after 3rd set, then B
B. MAP Session, x 2 blocks
1 block = 6 x 1:00 work/1:00 rest
rest b/t blocks = 5:00
AMRAP 1:00 – db power snatches… rest 1:00
AMRAP 1:00 – burpees… rest 1:00
AMRAP 1:00 – wall balls… rest 1:00
AMRAP 1:00 – step-ups… rest 1:00
AMRAP 1:00 – wall climbs/inchworm push-ups… rest 1:00
AMRAP 1:00 – row/bike/jump rope
Rest 5:00, then repeat… goal is for consistency
C. post WOD recovery
Home/Garage Gym Modifications
B. if no db, us kb and do alternating single arm Russian swings… if no wall ball, us single db or safe implement to mimic wall ball movement… if no rower or jump rope, run in place for 1:00
No Equipment WOD 200519
30:00 continuous movement
row/bike/run/jog/walk
every 5:00 do 10 push-ups + 10 sit-ups + 10 squats
Day 3
WOD 200520
warm-up – Coach’s Choice
A1. 400m row/run – OR – 2:00 bike/cycle… no rest b/t A1 & A2
A2. 1 power clean + 1 hang squat clean + 1 clean & jerk… no rest b/t A2 & A3
A3. 7-10 pull-ups/bent rows… rest 90sec, then back to A1, x 5
rest as needed after 5th set, then B
B. AMRAP 15:00 @ 80-90% effort
5/5 db hang clean & jerks
12 t2b/V-ups
50 double unders/100 singles
C. post WOD recovery
Home/Garage Gym Modifications
A2. if no barbell, use db or kb and do complex single arm each side
B. if no jump rope, do hip tap hops
No Equipment WOD 200520
3 sets AFAP
10 no push-up, no jump burpees
10 curtsy squats
rest 3min, then
3 sets AFAP
25 push-ups
60sec wall sit
Day 4
WOD 200521
warm-up – Coach’s Choice
A. 4 x 250m row – OR – 200m run – OR – 1:00 bike… rest 1:00 b/t sets
rest 3min after 4th set, then B
B. Athlete’s Choice
30 reps of barbell bear complex… load is Athlete’s Choice
(1 rep = power clean + front squat + shoulder to overhead + back squat + shoulder to overhead from behind the neck)
-OR-
10 total reps of TGU complex… load is Athlete’s Choice
(1 rep = get-up + 1 power snatch + 2 single arm thrusters + 3 reverse lunge thrusters + finish the tgu)
rest 3-5min after workload, then C
C. 4 x 250m row – OR – 200m run – OR – 1:00 bike… rest 1:00 b/t sets
D. post WOD recovery
Home/Garage Gym Modifications
A & C. if none of the training options are appealing or appropriate, execute step-ups
No Equipment WOD 200521
3 sets
20 deadbugs
20 bird dogs
20 clamshells each side
rest 3min, then
AMRAP 10:00
5 hollow rocks
10 V-ups
15 push-ups
20 air squats
Day 5
WOD 200522
warm-up – Coach’s Choice
A. Resting “Nancy”
5 x 1 set… rest 2min b/t sets
400m run/row – OR – 2:00 bike
15 ohs… 95/65 (if ohs not appropriate, do front squats)
B. post WOD recovery
Home/Garage Gym Modifications
A. if no barbell, use a pvc pipe or broomstick and double the squat reps… or use db/kb and double the squat reps
No Equipment WOD 200522
PVC “Nancy”
5 rounds for time
400m run
15 ohs… pvc or broomstick
Day 6
WOD 200523
warm-up – Coach’s Choice
A. “JT”
For Time
21-15-9
handstand push-ups
ring dips
push-ups
B. post WOD recovery
Home/Garage Gym Modifications
A. if no hspu, do pike push-ups or push-ups with feet elevated on box or bench… if no rings, do fixed dips on box or a pair of boxes, chairs etc to mimic movement
No Equipment WOD 200523
Do the Daily WOD!!
