July 2021

Day 1WOD 210726Repeat WOD 190726Repeat WOD 180720 warm-up – Coach’s Choice A1. 20sec sprint (apparatus of choice)… rest to 2:00 on timer, then A2A2. AMRAP 20sec – burpees AFAP… rest to 4:00 on timer, then back to A1, x 3rest as needed, then BB. Complete 1 set @ high intensity10 ring muscle-ups – OR – […]

Day 1WOD 210726Repeat WOD 190726Repeat WOD 180720 warm-up – Coach’s Choice A1. 20sec sprint (apparatus of choice)… rest to 2:00 on timer, then A2A2. AMRAP 20sec – burpees AFAP… rest to 4:00 on timer, then back to A1, x 3rest as needed, then BB. Complete 1 set @ high intensity10 ring muscle-ups – OR –

Rest Day Week of 210726 Preview

Day 6WOD 210724 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 210723

Day 5WOD 210723 Warm-up – Coach’s Choice A. @ 0:00… 3 sets @ 90% effort… workload capped @ 6:0012 t2b9 kb swings… nte 24kg/16kg6 db thrusters… nte 50/35 each handB. @ 8:00… 3 sets @ 90% effort… workload capped @ 6:0012 db power snatches… nte 50/359 pull-ups6 burpees over db (lateral hops)C. @ 24:00… 3

Day 4WOD 210722Aerobic Repeats + ROMWOD

Day 4WOD 210722Aerobic Repeats + ROMWOD A. 10 x 90sec… rest 1min b/t setsB. ROMWOD

Day 3WOD 210721

Day 3WOD 210721 Warm-up – Coach’s Choice A. EMOM 10:00Evens – AMRAP 30sec – dual db strict press… load is athlete’s choiceOdds – AMRAP 30sec – strict pulling repsRest 5min, then BB. AMRAP 15:00 @ 80-90% effort… barbells nte 95/6515cal – apparatus of choice15 front squats15 sdhp15 bjsd/step-ups (24”/20”)C. post WOD recovery