July 2020

Day 5WOD 200710 warm-up – Coach’s Choice A. 5 sets @ 90% effort… capped @ 10:0020 shoulder to overhead… nte 75/5530 double unders/50 singles30sec FLRrest to 15:00 on timer, then BB. 5 sets @ 90% effort… no time cap15 kb swings… nte 24kg/16kg15 burpeesC. post WOD recovery

Day 4@Home WOD 200709

Day 4@Home WOD 200709 A. 5 sets @ 80-90% effort400m run + 50 air squatsB. post WOD recovery = 5:00 core holds

Day 3WOD 200708

Day 3WOD 200708 warm-up – Coach’s Choice A1. 8 back squats… rest to top of minute, then A2A2. 8/8 single arm shoulder to overhead… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. EMOM 10:00evens – AMRAP 30sec – hrpuodds – AMRAP

Day 2WOD 200707

Day 2WOD 200707 warm-up – Coach’s Choice A. 1 set every 3min, x 515 wall balls + 5 unbroken power cleans + 30 double unders/50 singles(work @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. EMOM 12:00evens – 7-10 burpeesodds – 10-15 t2b/hanging absC. post WOD recovery

Day 1WOD 200706

Day 1WOD 200706 warm-up – Coach’s Choice A1. 8 RFESS each leg… rest 30sec, then A2A2. 8 dumbbell chest press… rest 30sec, then A3A3. AMRAP 30sec – strict pull-up/ring row… rest to 4:00 on timer, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)rest to 18:00 on timer, then BB. 3 sets @

Rest Day Week of 200706 Preview Fitness Outside of the Shed…