Day 1WOD 220822Repeat WOD 210823 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 3 unbroken hang clean & jerks… rest to 3:00 on timer, then back to A1, x 4Rest to 12:00 on timer, then BB. 5 x 1:00 bjsd/med ball step-ups, rest 1:00 b/t setsRest 5min […]
Day 1WOD 220822Repeat WOD 210823 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 3 unbroken hang clean & jerks… rest to 3:00 on timer, then back to A1, x 4Rest to 12:00 on timer, then BB. 5 x 1:00 bjsd/med ball step-ups, rest 1:00 b/t setsRest 5min
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Day 5WOD 220819Repeat WOD 210820 Warm-up – Coach’s Choice A. Tabata Mash-up8 sets of:20sec – hang power cleans… nte 115/75… rest 10sec20sec – air squats… rest 10sec in bottom of the squatRest 4min after 8th round, then BB. Tabata Mash-up8 sets of:20sec – t2b… rest 10sec20sec – shoulder to overhead… nte 115/75… rest 10sec in
Day 4WOD 220818Repeat WOD 210819Aerobic Intervals + ROMWOD Warm-up – Set up Erg monitors for 200m intervals w/30sec rest b/t sets, and execute 4 sets… increase intensity over 4 sets Warm-up Recovery – go into memory to identify your average pace/500m for the 4 intervals… For example… 1:55/500m avg… this will be your training goal
Day 3WOD 220817Repeat WOD 210818 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build as you go… no failed attempts please2 squat cleans + 4 front rack reverse lunges + 6 hang clean & jerks + 8 high box jumpsRest to 20:00 on timer, then BB. Choose a Test and Go For
Day 2WOD 220816Repeat WOD 210817 Warm-up – Coach’s Choice A1. 6-8 half kneeling db press each arm (working arm is opposite of kneeling knee)… rest to top of minute, then A2A2. 10 med ball clean wall balls… rest to 3:00, then back to A1, x 3Rest to 12:00 on timer, then BB. AMRAP 7:00 @
Day 1WOD 220815Repeat WOD 210816 Warm-up – Coach’s Choice A. 4 x 6/6 barbell split stance RDL… work every 3minRest b/t sets = 2 tgu @ moderate load – OR – 10 pvc overhead reverse lunges(SSRDL @ 0:00, 3:00, 6:00, 9:00)@ 12:00 on timer, start BB. 5 x 1:00 burpees to target, rest 1:00 b/t
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