Day 4WOD 220630Repeat WOD 211028Aerobic Repeats + ROMWOD A. 8 x 1:30 work, 1:30 restWork = 12cal on apparatus of choice+Filler to 1:30Filler Options:Jump ropeBurpeesStep-upsB. ROMWOD Optional FBB for Open GymA1. 8 goblet reverse lunges, total reps, alternate legs… rest 30sec, then A2A2. 8 single arm torso row each arm… rest 30sec, then A3A3. AMRAP […]
Day 3WOD 220629 Warm-up – Coach’s Choice A1. 4 loaded squats… athlete’s choice… rest to top of minute, then A2A2. 8 renegade rows (push-up, row, row = 1 rep)… rest to 3:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. Try to finish “Angie” in 15:00 or faster100 pull-ups100 push-ups100
Day 2WOD 220628Repeat WOD 211027 Warm-up – Coach’s ChoiceA. AMRAP 6:00 @ 80-90% effort… barbell nte 75/5530 double unders / 50 singles20 shoulder to overhead10 front squatsRest 3:00, then BB. AMRAP 6:00 @ 80-90% effort… barbell nte 95/6515 bjsd – OR – med ball step-ups12 hang power cleans9 t2bRest 3:00, then CC. AMRAP 6:00 @
Day 1WOD 220627Repeat WOD 211029 Warm-up – Coach’s Choice A. 1 set every 2:00, x 5… build barbell as you go1 squat clean2 single arm strict press each armRest 5min after 5th set, then BB. AMRAP 15:00 @ 90% effort1 squat clean @ 100% of A1 wall climb1 burpee pull-up*add 1 rep to each movement
Day 1WOD 220627Repeat WOD 211029 Warm-up – Coach’s Choice A. 1 set every 2:00, x 5… build barbell as you go1 squat clean2 single arm strict press each armRest 5min after 5th set, then BB. AMRAP 15:00 @ 90% effort1 squat clean @ 100% of A1 wall climb1 burpee pull-up*add 1 rep to each movement
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Day 5WOD 220624Repeat WOD 210917 Warm-up – Coach’s Choice Barbells nte 95/65 for all piecesA. 3 sets @ 90% effort… capped at 7:0012 kb swings (24kg/16kg)12 front squats12 hanging absRest 4min, then BB. 3 sets @ 90% effort… capped @ 7:0012 hang power cleans12 lateral burpees over bar12 wall ballsRest 4min, then CC. 3 sets
Day 4WOD 220623Repeat WOD 210909Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Complete workload on apparatus of choice… 90% aerobic effort5:00 work, 1:00 rest3:00 work, 1:00 rest1:00 work, 1:00 rest1:00 work, 1:00 rest3:00 work, 1:00 rest5:00 work, finishedB. ROMWOD Optional FBB for Open GymA1. 5 kang squats @ slow tempo… rest 30sec, then A2A2.
Day 3WOD 220622Repeat WOD 210922 Warm-up – Coach’s Choice A1. 8 dual dumbbell deadlifts… rest to top of minute, then A2A2. 1 squat clean thruster + 2 thrusters… no rest b/t A2 & A3A3. 30sec side bridge each side… rest to 3:30, then back to A1, x 3Rest to 15:00 on timer, then BB. AMARP
