Day 1
WOD 220328
Warm-up – Coach’s Choice
Athletes can start @ A1, A2 or A3
A1. 8cal/6cal Assault Bike Sprint… rest to 2:00, then A2
A2. Sandbag push down & back, x 2… rest to 4:00, then A3
A3. 8cal/6cal Ski Erg Sprint… rest to 6:00, then back to A1, x 2
Rest 6min, then repeat
B. post WOD recovery
Day 2
WOD 220329
Warm-up – Coach’s Choice
A. 5. 5. 5. 5. – Front Squats @ 22X1 tempo
10 unbroken dual db curl & press @ dots… squat every 3min
Rest additional 3min after 4th set, then B
B. AMRAP 15:00 @ 80-90% effort
20cal row/bike/ski/run
15 wall balls
10 pull-ups
5 burpee box jump overs… 24”/20”
C. post WOD recovery
Day 3
WOD 220330
Warm-up – Coach’s Choice
A1. 3 deadlifts + 2 hang squat cleans + 1 clean & jerk… rest to 1:30, then A2
A2. 4 heavy db power snatches… rest to 3:00, then A3
A3. 50 double unders/100 singles… rest to 5:00, then back to A1, x 3… build A1 & A2 accordingly
Rest 3min after 3rd set, then B… reduce loads of A1 & A2 to 80% of heaviest lift
B. EMOM 12:00
1 squat clean thruster
2 db power snatch
3 burpees
C. post WOD recovery
Day 4
WOD 220331
Aerobic Repeats + ROMWOD
A. AMRAP 20:00 @ 90% aerobic effort
20cal – apparatus of choice… 2min rest
B. ROMWOD
Day 5
WOD 220401
Warm-up – Coach’s Choice
A. @ 0:00… execute workload for time
1000m – apparatus of choice
50 empty barbell thrusters
30 pull-ups
B. @ 15:00… execute workload for time
500m – apparatus of choice
25 empty barbell thrusters
15 pull-ups
C. @ 25:00… execute workload for time
250m – apparatus of choice
12 empty barbell thrusters
7 pull-ups
D. post WOD recovery
Day 6
WOD 220402
WOD – Coach’s Choice
