220723 Saturday
Day 6WOD 220723 WOD – Coach’s Choice Fitness Outside of the Shed…
July 2022
220722 Friday
Day 5WOD 220722Repeat WOD 220218Repeat WOD 170110Repeat WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest to 6:00 on timer, then BB. 1 set @ 85-95% effort400m row25 bjsd – 24”/20”rest to 12:00 on timer then CC. 1 set @ 85-95% effort300m row30 shoulder to overhead…
220721 Thursday
Day 4WOD 220721Repeat WOD 220217Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 10 x 1:30 @ 90% aerobic effort… rest 1:00 b/t setsB. ROMWOD Optional FBB for Open GymA1. 8/8 single leg dual db step-ups @ 12”-16”… rest 30sec, then A2A2. 8/8 single arm db row… rest 30sec, then A2A2. 6 banded deadlifts… rest
220720 Wednesday
Day 3WOD 220720Repeat WOD 220216Repeat WOD 170207 warm-up – Coach’s Choice A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:0075 double unders – OR – 1:00 of jumping rope… then,2 rounds of:9 power cleans7 front squats5 shoulder to overheadrest to 10:00 on timer, then BB. Complete workload @ 90+%
220719 Tuesday
Day 2WOD 220719Repeat WOD 220215Repeat WOD 170106 warm-up – Coach’s Choice A. 20 unbroken back squatsRx’d recovery = 3:00 row @ 70-80% effort@ 7:00 on timer, start B (repeat 160209)B. 5 sets @ 80% effort1:00 burpee to target… rest 1min b/t setswork @ 7:00, 9:00, 11:00, 13:00, 15:00when timer hits 21:00, start C (repeat 160209)C.
220718 Monday
Day 1WOD 220718Repeat WOD 220214Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories – apparatus of choicerest 2min, then DD. AMRAP 3:00 @
Week of 220718 Preview
Day 1WOD 220718Repeat WOD 220214Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories – apparatus of choicerest 2min, then DD. AMRAP 3:00 @
Week of 220718 Preview Read More »
220715 Friday
Day 5WOD 220715Repeat WOD 211217 Warm-up – Coach’s Choice A1. 90sec SB… rest 30sec, then A2A2. 90sec SB… rest 30sec, then A3A3. 120sec FLRRest 4min, then BB. AMRAP 20:00 @ 80-90% effort… barbells nte 95/6520 front squats10 muscle-ups – OR – 20 pull-ups100 double unders/200 singles20 alternating db hang clean & jerks… (50/35)10 muscle-ups –
