Day 1
WOD 210405
Warm-up – Coach’s Choice
A1. 10 sumo deadlifts… no rest, then A2
A2. 8 high box jumps… rest to 3:00, then back to A1, x 3… build bar each set
Rest to 10:00, then B
B. Tabata Pull-ups/ring rows… 8 x 20sec on/10sec off
@ 15:00, start C
C. 5:00 – max calories – row/bike/ski
Rest to 25:00, then D
D. AMRAP 5:00
50 wall balls
30 burpees
E. post WOD recovery
Day 2
WOD 210406
Warm-up – Coach’s Choice
A. 1 set every 2:30, x 5… build bar accordingly
1 squat clean + 2 front rack reverse lunges + 3 push jerks + 4 bar-facing burpees + 5 t2b
Rest to 17:00, then B
B. 1 set every 2min, x 7… dumbbells nte 40/25
15cal row/ski + 5 devil’s press
C. post WOD recovery
Day 3
WOD 210407
Warm-up – Coach’s Choice
A. AMRAP 30:00 @ aerobic flow pace
1000m row/ski – OR – 1.5mile Assault Bike – OR – 2000m bike erg
Then, 5 rounds of:
5 pull-ups
10 hrpu
15 squats
B. post WOD recovery
Day 4
WOD 210408
Aerobic Repeats + ROMWOD
A. Compete each interval @ 90% aerobic effort
8:00, rest 4:00
4:00, rest 2:00
2:00, rest 1:00
1:00, rest 30se
30sec… no more intervals
B. ROMWOD
Day 5
WOD 210409
Warm-up – Coach’s Choice
A. EMOM 5:00… build bar as you go
3 touch-n-go power cleans
Rest to 8:00, then B
B. Complete workload for time… capped @ 22:00… dbs nte 40/25
50 wall balls
10 alternating db hang clean & jerks
5 power cleans
40 wall balls
20 alternating db hang clean & jerks
4 power cleans
30 wall balls
30 alternating db hang clean & jerks
3 power cleans
20 wall balls
40 alternating db hang clean & jerks
2 power cleans
10 wall balls
50 alternating db hang clean & jerks
1 power clean
C. post WOD recovery
Day 6
WOD 210410
WOD – Coach’s Choice
