Day 1
WOD 200525
warm-up – Coach’s Choice
A1. 5 front squats @ 30X1 tempo… no rest b/t A1 & A2
A2. 8 split stance single arm press each arm… squat every 3min, x 5
(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B1. 8 chainsaw row each arm… no rest b/t B1 & B2
B2. 8 goblet reverse lunges, total reps… B1 every 2min, x 5
(B1 @ 18:00, 20:00, 22:00, 24:00, 26:00)
rest as needed, then C
C. AMRAP 10:00 @ 90% effort
200m run
15 kb swings
10 bjsd
D. post WOD recovery
Home/Garage Gym Modifications
A. if no barbell do goblet squats @ slower tempo
C. if no kb, swing a db… if no box to jump, find something safe to execute step-ups
No Equipment WOD 200525
AMRAP 5:00
10 gorilla burpees
30sec FLR
rest 3min
AMRAP 5:00
10 hrpu
20 mt. climbers
30sec FLR
rest 3min
AMRAP 5:00
1 inchworm (no push-up)
2 lunges
3 squats
4 sit-ups
Day 2
WOD 200526
warm-up – Coach’s Choice
A. EMOM 5:00
1 power clean + 1 hang squat clean + 1 clean & jerk
rest to 6:00 on timer, then B
B. 5 x 1:00 – burpees… rest 1:00 b/t sets… work @ 80-90% effort
rest to 20:00 on timer, then C
C. EMOM 5:00
1 power clean + 2 front squats + 3 push jerks
rest to 26:00 on timer, then D
D. 5 x 1:00 – jump rope reps… rest 1:00 b/t sets… work @ 80-90% effort
E. post WOD recovery
Home/Garage Gym Modifications
A & C. if no barbell use db or kb and do single arm work, just add a minute so work on each side is even.
D. hip tap hops if no jump rope
No Equipment WOD 200526
For Time
50 tgu… load = your shoe
100 push-ups
100 sit-ups
100 squats
Day 3
WOD 200527
warm-up – Coach’s Choice
A. AMRAP 5:00 @ 90% effort
10 pull-ups
15 wall balls
rest 5:00, then B
B. AMRAP 5:00 @ 90% effort
15 kb swings
10 burpee step-ups
rest 5:00, then C
C. AMRAP 5:00 @ 90% effort
10 t2b
15 sdhp
rest 5:00, then D
D. AMRAP 5:00 @ 90% effort
10 meb ball cleans
15 double unders/25 singles
E. post WOD recovery
Home/Garage Gym Modifications
A. if no pull-ups, do 5 wall climbs OR do single arm rows each arm, if no wall ball, mimic the wall ball movement the safest way possible
C. if no t2b, do V-ups or modified toes to kb or db or post
D. if no med ball, mimic movement with a backpack or something safe… if no jump rope, do hip tap hops
No Equipment WOD 200527
5K run/jog/walk
Day 4
WOD 200528
warm-up – Coach’s Choice
A. 4 x 400m row… rest 1:30b/t sets
rest 3-5min after 4th set, then B
B. 1 set every 2min, x 4
5 snatch grip deadlifts + 3 snatch grip pendlay row + 1 power snatch
rest 3-5min, then C
C. Repeat “A”
rest 3-5min, then D
D. 1 set every 2min, x 4
5 clean grip deadlifts + 3 pendlay row + 1 power clean
E. post WOD recovery
Home/Garage Gym Modifications
A & C. if no rower, run 400m or do 20 burpees
B & D. if no barbell, execute single arm activity with db or kb
No Equipment WOD 200528
5 sets
1 fwd lunge + 1 reverse lunge (R), x 10 each direction
1 fwd lunge + 1 reverse lunge (L), x 10 each direction
20 bird dogs
60sec hollow body hold
Day 5
WOD 200529
warm-up – Coach’s Choice
A. “Elizabeth” in a boat (or on the run)
21-15-9
squat cleans… 135/95
ring dips
*row 250m after the set of 21’s
*row 500m after the set of 15’s
*row 750m after the set of 9’s
B. post WOD recovery
Home/Garage Gym Modifications
A. if no barbell, use a db or kb and execute single arm squat cleans, alternating arms… if no rings, do box or chair dips… if no dips, execute hrpu… if no rower, run 200m, 400m, 600m
No Equipment WOD 200529
Core Hold Tests
test the side bridge (each side), FLR and wall sit… rest as needed b/t each hold
Day 6
WOD 200530
warm-up – Coach’s Choice
A. Jumping “Jeremy”
21-15-9
pvc ohs
burpees
*100 double unders/200 singles after the 21’s
*150 double unders/300 singles after the 15’s
*200 double unders/400 singles after the 9’s
B. post WOD recovery
No Modifications needed… to this as the No Equipment WOD!
