Day 1
WOD 210315
Warm-up – Coach’s Choice
A. 1 set every 2:30, x 5… build bar accordingly
1 squat clean + 4 bar-facing burpees + 8 deadlifts
Rest to 15:00, adjust barbell to 50-55% of A, then B
B. 3 sets @ 90% effort… rest 1min b/t sets
5 clean to overhead
10 front rack lunges
15 bar-facing burpees
30cal row/bike/ski
C. post WOD recovery
Day 2
WOD 210316
Warm-up – Coach’s Choice
A. 1 set every 3min, x 10… db nte 50/35
4 alternating db hang clean reverse lunge to press
8 alternating db power snatch
12 wall balls
16 bjsd/step-ups… nte 24”/20”
B. post WOD recovery
Day 3
WOD 210317
Warm-up – Coach’s Choice
A. 3:00 @ 90% effort
500m row/ski
Farmer’s hold until time expires
Rest to 5:00, then B
B. 3:00 @ 90% effort
2:00 – max reps of strict pull-ups/ring rows
Overhead bumper hold until time expires
Rest to 10:00, then C
C. 3:00 @ 90% effort
2:00 – max reps double unders/singles
Goblet wall sit until time expires
Rest to 15:00, then D
D. AMRAP 15:00 @ 90% effort
500m row/ski
Pull-up/ring row reps from B
Jump rope reps from C
E. post WOD recovery
Day 4
WOD 210318
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. 5 x 4:00 row/bike/ski @ 90% aerobic effort… rest 1min b/t sets
B. ROMWOD
Day 5
WOD 210319
Warm-up – Coach’s Choice
Dbs nte 50/35 for all pieces
A. Complete workload @ 80-90% effort
10-9-8–7-6-5-4-3-2-1
T2b
1-2-3-4-5-6-7-8-9-10
Dual db push press
Rest to 10:00, then B
B. Complete workload @ 80-90% effort
12-10-8-6-4-2
Dual db front rack lunges
Strict pull-ups/ring rows
Renegade rows
Rest to 23:00, then C
C. 7:00 @ 80% effort
Burpees to target
D. post WOD recovery
Day 6
WOD 210320
CFG WOD 21.2
