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Day 4WOD 220908Aerobic Repeats + Flexibility Training A. Complete workload @ 90% aerobic effort8:00 work, 4:00 rest4:00 work, 2:00 rest2:00 work, 1:00 rest1:00 work, no more intervalsB. Flexibility Training

Day 3WOD 220907 Warm-up – Coach’s Choice A. Tabata Mash-up:20 back squats from the rig 95/65:10 rest:20 double unders:10 rest x8Rest 2:00B. Tabata Mash-up:20 sh2oh from the rig 95/65:10 rest:20 hollow body:10 rest x8Rest 2:00C. Tabata Mash-up:20 SDLHP 95/65:10 rest:20 skater lunges:10 rest x8 **some strength mixed in with gymnastics to get the heart rate

Day 2WOD 220906 Warm-up – Coach’s Choice A1. 6-8 CGBP rest to 1:30 then A2A2. 6-8 dual db deadlifts, rest :30 then A3A3. 6-8 squat jumps for height, to a target, rest to 4:00 then A1 x 3Rest an additional 3:00B. AMRAP 12:006 box jump overs 24/205/5 DB power clean nte 55/405/5 DB sh2oh3 wall

Day 1WOD 220905 Warm-up – Coach’s Choice A. For Time 40:00 Cap15mu/c2b/pu in unbroken sets of 3 or 515 stone to shoulder400m run15 t2b in UB sets of 3 or 515 stone squats400m run20 burpees10mu/c2b/pu in UB sets of 2, 5, or 1010 stone to shoulder200m run10 t2b in UB sets of 2, 5, or

Rest Day Week of 220905 Preview

Day 6WOD 220903 WOD – Coach’s Choice Happy Birthday MikeV!!!

Day 5WOD 220902Repeat WOD 210903 Warm-up – Coach’s Choice A. EMOM 5:003 unbroken power cleans… build bar over 5 setsRest 5min, then BB. AMRAP 20:00 @ aerobic flow pace… barbells @ 100% of A1 squat clean3 burpees over bar5 hanging abs7 wall balls1 rope climbC. post WOD recovery

Day 4WOD 220901Repeat WOD 210902Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 8 x 2:00 @ 90% aerobic effort, rest 1min b/t sets… apparatus is Athlete’s ChoiceB. ROMWOD Optional FBB for Open GymA1. 8/8 single arm db strict press… rest 30sec, then A2A2. 8/8 front foot elevated goblet split squats… rest 30sec, then A3A3.

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 –