Day 3WOD 220831Repeat WOD 210901 Warm-up – Coach’s Choice A1. @ 0:00, 0:20, 0:40 – execute 5 pull-ups (ring rows, jumping, kipping)… rest to 2:00 on timer, then A2A2. 4 rounds – Tabata bottom to bottom squats… rest 2min after 4th set of tabata, then back to A1, x 2Rest 5min after the A’s, then […]
Day 2WOD 220830Repeat WOD 210831 Warm-up – Coach’s Choice A. EMOM 10:00Evens – 150m/135m row or skiOdds – power clean cluster – 2. 2. 2, step over bar @ dots… nte 135/95B. EMOM 10:00Evens – 10-15 wall ballsOdds – 10 db power snatches… nte 50/35C. EMOM 5:003 clean & jerksD. EMOM 5:0030-50 double unders –
Day 1WOD 220829Repeat WOD 210830 Warm-up – Coach’s Choice A1. 6 loaded squats… Athlete’s Choice… Back, Front or Overhead… rest to top of minute, then A2A2. 6 single arm db shoulder to overhead each arm… rest to 3:00 on timer, then back to A1, x 4Rest to 15:00, then BB. 3 sets @ 80-90% effort30
Day 1WOD 220829Repeat WOD 210830 Warm-up – Coach’s Choice A1. 6 loaded squats… Athlete’s Choice… Back, Front or Overhead… rest to top of minute, then A2A2. 6 single arm db shoulder to overhead each arm… rest to 3:00 on timer, then back to A1, x 4Rest to 15:00, then BB. 3 sets @ 80-90% effort30
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Day 5WOD 220826Repeat WOD 210827 Warm-up – Coach’s Choice A. EMOM 5:00… build complex as you go1 power clean + 1 hang squat clean + 1 clean & jerkRest 5:00, reduce barbell to 80% of A, then BB. AMRAP 20:00 @ 80-90% effort1 thruster1 wall climb1 rope climb*add 1 rep to each movement every round**subs
Day 4WOD 220825Repeat WOD 210826Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Complete each piece @ 90% aerobic effort… apparatus is Athlete’s Choice5:00 work, 2:00 rest4:00 work, 1:30 res3:00 work, 1:00 res2:00 work, 30sec rest1:00 work, no more intervalsB. ROMWOD Optional FBB for Open GymA1. 6 sumo deadlifts… rest 30sec, then A2A2. 10-12 L
Day 3WOD 220824Repeat WOD 210825 Warm-up – Coach’s Choice A. EMOM 12:001) 8 db chest press2) 10/10 unloaded RFESS3) 20 alternating golfer’s bendsRest to 15:00, then BB. AMRAP 15:00 @ 80-90% effort15cal/13cal row/ski/bike erg9 hanging abs12 heavy Russian kb swings9 burpeesC. post WOD recovery
Day 2WOD 220823Repeat WOD 210824 Warm-up – Coach’s Choice A. 3 sets @ strict temp… this has a 6:00 window… B starts @ 6:0010 unbroken, strict dual dumbbell curl & press… load is athlete’s choice60sec forearm plank@ 6:00 on timer, start BB. 100 air squats for time… capped @ 4:00… C starts @ 10:00@ 10:00,
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