Day 1
WOD 210412
Warm-up – Coach’s Choice
A1. 6-8 back squats… rest to top of minute, then A2
A2. 6-8 dual dumbbell strict press… no rest b/t A2 & A3
A3. 60sec FLR… rest to 4:00, then back to A1, x 3
Rest to 15:00, then B
B. Complete workload @ 90% effort
22-16-10
Alternating db squat clean thrusters… nte 50/35
Pull-ups
Execute 50 double unders/100 singles after each set
C. post WOD recovery
Day 2
WOD 210413
Warm-up – Coach’s Choice
A1. Complete workload @ 95% effort, work @ 0:00, 6:00, 12:00, 18:00, 24:00
15 kb swings (nte 32kg/24kg) + 10 burpee bjsd (24”/20”)
A2. Complete workload @ 95% effort, work @ 3:00, 9:00, 15:00, 21:00, 27:00
20cal/17cal row or ski + 20 air squats
B. post WOD recovery
Day 3
WOD 210414
Warm-up – Coach’s Choice
A. EMOM 8:00… db’s nte 50/35
Evens – AMRAP 30sec – dual db deadlifts
Odds – AMRAP 30sec – renegade rows
B. EMOM 8:00… barbells nte 135/95
Evens – 6 power cleans
Odds – 6 shoulder to overhead
C. EMOM 8:00
Evens – 50 double unders/100 singles
Odds – 30sec wall sit
D. EMOM 8:00… db nte 50/35
Evens – 10 alternating db power snatch
Odds – 30sec FLR
E. post WOD recovery
Day 4
WOD 210415
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. 8 x 300m/250m row/ski (600m/500m bike erg)… rest 2min b/t sets
B. ROMWOD
Day 5
WOD 210416
Warm-up – Coach’s Choice
A. ARMAP 5:00 @ max effort
Burpee pull-ups – OR – burpee muscle-ups (ring or bar)
Rest 5min, then B
B. AMRAP 5:00 @ max effort
Double unders… if you get to 300 reps prior to 5:00, stop and rest
OR
Bjsd @ 24”/20”… if you get to 100 reps prior to 5:00, stop and rest
Rest 5min, then C
C. AMRAP 5:00 @ max effort
10 overhead lunges… nte 45/25
10 burpees to bumper plate
D. post WOD recovery
Day 6
WOD 210417
WOD – Coach’s Choice
