September 2022

Day 3WOD 220921 Warm-up – Coach’s ChoiceFocus – Split Jerk A. Split jerks5 x 5 @ 50% of 1rm from 2209121 set every 2:30Rest an additional 5:00B. AMRAP 13:0010 dual db step-overs… box height is athlete’s choice… db nte 35/50 each hand12 kbs 24kg/16kg:30 dual db overhead hold1:00 restC. post WOD recovery

Day 2WOD 220920 Warm-up – Coach’s Choice A1. AMRAP :30 Hollow Body Rocks, rest :30A2. AMRAP :30 jumping jacks, rest :30A3. AMRAP :30 T2B, rest :30 back to A1 x2Rest 4:00, then BB. AMRAP 20:0020 cal row20 wallballs20 burpees to #45 plateC. post WOD recovery

Day 1WOD 220919 Warm-up – Coach’s Choice A1. 8-10 RFESS each leg, rest :30 then A2A2. 8-10 Dips (ring, box, bench, supported/unsupported, rest :30 then A3A3. :30 Inversion holdRest to 4:00 then back to A1 x 3Rest and additional 3:00, then BB. Grip Strength2:00 plate pinch carry2:00 burpee + plate g2oh2:00 rest1:30 plate pinch carry1:30

Rest Day Week of 220919 Preview

Day 6 WOD 220917 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5 WOD 220916 Warm-up – Coach’s Choice Aerobic Flow A. AMRAP 30:00 200m run 10 deadlifts 185/125 5 pull-up + t2b combo 15 BJSD 24/20 15 hrpu Happy Birthday Anthony!!!

Day 4 WOD 220915 Aerobic Repeats + Flexibility Training A. Duathlon Pick 2 apparatuses 1 set every 3:00 x 8 20-18 calories Alternate apparatus each round B. Flexibility Training

Day 3 WOD 220914 TEST DAY Warm-up – Coach’s Choice A1. :30 FLR, rest to TOM then A2 A2. :30 Side bridge, rest to TOM them A3 A3. :30 Side bridge, rest to TOM the A4 A4. :30 Hollowbody, rest to TOM the A1 x2 Rest 2:00 B. Max Hange 3:00 cap TEST If dropped,

Day 2 WOD 220913 Warm-up – Coach’s Choice Weight is the athlete's choice. Same weight is used for the entire WOD A. AMRAP 3:00 TGU Rest 3:00 B. AMRAP 6:00 4 TGU 6 burpees over DB Rest 3:00C. AMRAP 9:00 4 TGU 6 burpees over DB 12 alt DB snatch Rest 3:00 D. AMRAP 3:00