Day 1
WOD 210329
Warm-up – Coach’s Choice
A. 4. 4. 4. 4. 4. – 1 ¼ Back Squats
2 tgu + 30sec FLR @ dots… squat every 3min
Rest to 20:00, then B
B. AMRAP 10:00 @ 90% effort
Wall balls
Execute 6 db power snatches EMOM… nte 50/35
C. post WOD recovery
Day 2
WOD 210330
Warm-up – Coach’s Choice
A1. 10 alternating db chest press… rest to top of minute, then A2
A2. 8 RFESS each leg (loading is athlete’s choice)… rest to 3:00, then back to A1
Rest to 10:00, then B
B. EMOM 5:00
15 ring rows + FLR to top of each minute
Rest to 20:00, then C
C. 3 sets @ 90% effort… capped @ 10:00
30cal row/ski
20 alternating db hang clean & jerks… nte 50/35
10 t2b
D. post WOD recovery
Day 3
WOD 210331
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build bar accordingly over 5 sets
1 power clean + 2 front squats + 3 push jerks
7 pull-ups
30 double unders/50 singles
Rest to 18:00, adjust barbell to 90%, then B
B. 1 set every 3min, x 5
1 squat clean
5 burpees over bar
7 pull-ups
30 double unders/50 singles
C. post WOD recovery
Day 4
WOD 210401
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. 3 x 6:00 row/bike/ski… rest 2min b/t sets… Goal is increased effort over 3 sets
B. ROMWOD
Day 5
WOD 210402
Warm-up – Coach’s Choice
Friday Chipper
A. Complete workload @ 80-90% effort
100cal row/bike/ski
100 air squats
50 bjsd/step-ups… 24”/20”
50 lunges
25 power cleans… 155/105
25 burpee pull-ups (20 burpee bar muscle-ups)
B. post WOD recovery
Day 6
WOD 210403
WOD – Coach’s Choice
