Day 1
WOD 220418
Warm-up – Coach’s Choice
Monday MAP Session!
A. AMRAP 8:00 @ 80-90% effort
20 med ball step-ups… 24”/20”
10 t2b
5 shoulder to overhead… 135/95
Rest 4min, then B
B. AMRAP 8:00 @ 80-90% effort
20cal on erg of choice
10 burpee pull-ups
5 hang squat cleans… 135/95
Rest 4min, then C
C. AMRAP 8:00 @ 80-90% effort
30 double unders/50 singles
10 deadlfts… 135/95
5 wall climbs
D. post WOD recovery
Day 2
WOD 220419
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5
7 barbell strict press (no racks)
250m row
(starting loads not to exceed 95/65… build accordingly each set… strive to keep reps unbroken)
Rest 3min after 5th set, then B
B. 1 set every 3min, x 5
7 front squats (no racks)… barbell load @ 100% of “A”
12 burpee box jump overs… 24”/20”
C. post WOD recovery
Day 3
WOD 220420
Warm-up – Coach’s Choice
A1. 8cal/6cal Assault Bike sprint + 7 t2b… rest to 3:00, then A2
A2. 7 db thrusters (load is athlete’s choice) + 3 shuttle sprints (down & back = 1)… rest to 6:00, then A3
A3. 8cal/6cal Ski Erg sprint + 7 burpees AFAP… rest to 9:00, then back to A1, x 2… rest additional 4min after 2nd set, then repeat
B. post WOD recovery
Day 4
WOD 220421
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. 5 x 3:00 @ 90% aerobic effort, rest 1:30 b/t sets
B. ROMWOD
Day 5
WOD 220422
Warm-up – Coach’s Choice
A. 1 set every 3min, x 10
Sprint to curb and back
6 pull-ups
12 hrpu
18 air squats
B. post WOD recovery
Day 6
WOD 220423
WOD – Coach’s Choice
