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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

Rest Day Week of 220815 Preview

Day 6WOD 220813 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 220812Repeat WOD 210813 Warm-up – Coach’s Choice A. Tabata Mash-up20sec – Russian kb swings (athlete’s choice), rest 10sec20sec – bjsd/step-ups, rest 10secX 8Rest 5min after mash-up, then BB. “The Chief”5 x AMRAP 3:00… rest 1min b/t AMRAPs3 power cleans… nte 135/956 push-ups9 squatsC. post WOD recovery

Day 4WOD 220811Repeat WOD 210812Aerobic Repeats + ROMWOD A. 150cal/100cal row/ski/bike erg… 45sec FLR every 15cal/10cal… cap is Coach’s Choice… no drag calories allowed!B. ROMWOD Optional FBB for Open GymA1. 8 dumbbell chest supported row… rest 30sec, then A2A2. 6 banded deadlifts… rest 30sec, then A3A3. 20 ghd sit-ups… rest 90sec, then back to A1,

Day 3WOD 220810Repeat WOD 210811 Warm-up – Coach’s Choice A1. 12 ring push-ups* (feet on box)… rest to top of minute, then A2A2. 3 rope climbs/6 floor to standing… no rest, then A3A3. 20 air squats + 20 lunges + 10 squat jumps… rest to 5:00, then back to A1, x 3Rest to 20:00, then