Day 1
WOD 220425
Warm-up – Coach’s Choice
All efforts @ 95-100%
A1. Sprint the sidewalk loop + 7 pull-ups… rest to 3:00, then A2
A2. Heavy sled push + heavy sled drag (backwards)… rest to 6:00, then A3
A3. 12cal/9cal Assault Bike Sprint + 5 burpees AFAP… rest to 9:00, then back to A1, x 2 = 1 block
Rest 5min b/t blocks
B. post WOD recovery
Day 2
WOD 220426
Warm-up – Coach’s Choice
Heavy MAP Tuesday
Barbell loads not to exceed 155/105
Kettlebell loads not to exceed 32kg/24kg
A. AMRAP 5:00 @ 80-90% effort
9 deadlifts
6 hang power cleans
3 shoulder to overhead
Rest 2:30, then B
B. AMRAP 5:00 @ 80-90% effort
12-9-6-3
Kb swings
Wall balls
T2b
Rest 2:30, then C
C. AMRAP 5:00 @ 80-90% effort
3 squat clean thrusters
10 bar muscle-ups – OR – 20 pull-ups
Rest 2:30, then D
D. AMRAP 5:00 @ 80-90% effort
15cal row
15 double unders – OR – 5 bjsd @ 20”
E. post WOD recovery
Day 3
WOD 220427
Warm-up – Coach’s Choice
A. EMOM 5:00
2-3 heavy back squats
Rest 2min, then B
B. EMOM 5:00
3-4 strict presses
Rest 2min, then C
C. EMOM 5:00
4-5 heavy deadlifts
Rest 5min, then D
D. 7:00 @ 90% aerobic effort
Burpee box jump overs (24”/20”)
E. post WOD recovery
Day 4
WOD 220428
Aerobic Repeats + ROMWOD
A. 10 x 90sec @ 90% aerobic effort… rest 45sec b/t sets
B. ROMWOD
Day 5
WOD 220429
Warm-up – Coach’s Choice
Friday LSD
A. AMRAP 30:00 @ 80% effort
Run to curb & back
5 pull-ups
10 hrpu
15 air squats
(Scale up and carry a sandbag for all of it!)
B. post WOD recovery
Day 6
WOD 220430
WOD – Coach’s Choice
