Day 4WOD 220714Repeat WOD 211216Aerobic Repeats + ROMWOD A. Choose a distance, execute that distance @ 90% effort every 3min, x 8400m row/ski… 800m bike erg350m row/ski… 700m bike erg300m row/ski… 600m bike ergWork @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00B. ROMWOD Optional FBB for Open GymA1. 8 RFESS each leg @ controlled […]
Day 3WOD 220713Repeat WOD 211215 Warm-up – Coach’s Choice A. AMRAP 1:00, x 7… rest 1min b/t AMRAPs150m/135m row/ski + burpees until time expiresRest 5min after 7th set, then BB. AMRAP 1:00, x 7… rest 1min b/t AMRAPs3 pull-ups + 6 push-ups + 9 squats + FLR until time expiresC. post WOD recovery
Day 2WOD 220712Repeat WOD 211214 Warm-up – Coach’s Choice A. Goblet Split Squat – 5/5. 5/5. 5/5. 5/5. 5/5.Do 5 goblet split squats each leg every 3min… build load as long as reps and technique remain solid@ dots – 10 strict/weighted pull-ups/ring rowsRest 3min after 5th set, then BB. 4 sets @ 90% effort… workload
Day 1WOD 220711Repeat WOD 211213 Warm-up – Coach’s Choice A. Squat Cleans – 3. 3. 3. 3. 3.Do 3 unbroken squat cleans ever 3min… building bar is encouraged as long as reps remain unbroken@ dots – 8 db strict press + 30sec FLRRest 3min after 5th set, then BB. 1 set every 2min, x 615
Day 1WOD 220711Repeat WOD 211213 Warm-up – Coach’s Choice A. Squat Cleans – 3. 3. 3. 3. 3.Do 3 unbroken squat cleans ever 3min… building bar is encouraged as long as reps remain unbroken@ dots – 8 db strict press + 30sec FLRRest 3min after 5th set, then BB. 1 set every 2min, x 615
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Day 5WOD 220708Repeat WOD 211112 Warm-up – Coach’s Choice A. Complete workload for time… barbells nte 95/6521-18-15-12-9-6-3Barbell thrustersBar-facing burpeesB. post WOD recovery
Day 4WOD 220707Repeat WOD 211111Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort… apparatus is athlete’s choice5:00 work… 2:30 rest*4:00 work… 2:00 rest3:00 work… 1:30 res2:00 work… 1:00 rest1:00 work… no more intervals*rest = active recovery… easy spin to keep monitor onB. ROMWOD Optional FBB for Open GymA1. 5 back squats @ 32X1
Day 3WOD 220706Repeat WOD 211130 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… focus is on the barbell, technique and load3 deadlifts + 3 power cleans + 6 burpees over bar (lateral hops/steps)Rest additional 2min after 5th set, then BB. EMOM 15:00… dumbbell load is athlete’s choice1) AMRAP 30sec – renegade rows2)
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