Day 1
WOD 210426
Warm-up – Coach’s Choice
A1. 1 squat clean + 2 front rack lunges + 3 shoulder to overhead… no rest b/t A1 & A2
A2. 200m run… rest to 3:00, then back to A1, x 4… build bar if appropriate
Rest to 15:00, then B
B. 3 sets @ 90% effort
500m row/ski (1000m bike erg)
21 bjsd… nte 24”/20”
12 deadlifts… nte 100% of your bodyweight
9 bar-facing burpees
C. post WOD recovery
Day 2
WOD 210427
Warm-up – Coach’s Choice
Choose a squat to train & load… Back, Front, Overhead
A1. 10 loaded squats… rest to top of minute, then A2
A2. EMOM 2:00 – 50 double unders/100 singles
Rest to 5:00, then B
B1. 8 loaded squats… rest to top of minute, then B2
B2. EMOM 2:00 – 7-10 burpees
Rest to 10:00, then C
C1. 6 loaded squats… rest to top of minute, then C2
C2. EMOM 4:00
Evens – 50 double unders/100 singles
Odds – 7-10 burpees
Rest to 20:00, then D
D. AMRAP 10:00 @ 90% effort
5 pull-ups
10 hrpu
15 air squats
E. post WOD recovery
Day 3
WOD 210428
Warm-up – Coach’s Choice
A. 3 sets, each @ 90% aerobic effort
90sec – 20cal erg of choice + max med ball step-ups until time expires (box is athlete’s choice)
90sec – rest
Rest to 13:00 on timer, then B
B. AMRAP 18:00 @ 80-90% effort
15 bjsd/step-ups… nte 24”/20”
12 shoulder to overhead… nte 115/75
9 t2b
C. post WOD recovery
Day 4
WOD 210429
Aerobic Repeats + ROMWOD
Choose a modality & work @ 90% aerobic effort
A. 5 x 1:00 – run (sidewalk loop)/row/ski/bike… rest 1:00 b/t sets… rest 4:00 b/t blocks, x 2
B. ROMWOD
Day 5
WOD 210430
Warm-up – Coach’s Choice
A1. 1 set @ 0:00, 12:00, 24:00
30cal/25cal row/bike/ski
21 kb swings @ 24kg/16kg
12 pull-ups
A2. 1 set @ 6:00, 18:00, 30:00
30cal/25cal row/bike/ski
21 bjsd @ 20”
12 deadlifts @ 75-100% of your bodyweight
B. post WOD recovery
Day 6
WOD 210501
WOD – Coach’s Choice
