Day 2WOD 220809Repeat WOD 210810 Warm-up – Coach’s Choice A1. 8 dual dumbbell step-ups each leg… working leg is static on the box (2 risers or 4 bumpers)… rest 30sec, then A2A2. 8 dual dumbbell bent over row… no rest, then A3A3. 30sec side bridge each side… rest to 4:00, then back to A1, x […]
Day 1WOD 220808Repeat WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec – ring face pulls… 2sec pause at top of each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. 1 set every
Day 5WOD 220805Repeat WOD 210806 Warm-up – Coach’s Choice Friday Grinder!A. Complete workload for time… barbells nte 135/9550cal – apparatus of choiceThen, 3 rounds of:6 barbell ground to overhead12 hanging abs50 double unders/100 singlesThen…50cal – same apparatusThen, 3 rounds of:6 pull-ups… ctb/chin over bar/jumping12 deadlifts50 double unders/100 singlesThen…50cal – same apparatusB. post WOD recovery
Day 4WOD 220804Repeat WOD 210805Aerobic Repeats + ROMWOD A. 4 x 5:00 @ 90% aerobic effort… rest 1min b/t setsB. ROMWOD Optional FBB for Open GymA1. 8 dual db Z press… rest 30sec, then A2A2. 8/8 back rack step-up @ 12”-16”… rest 30sec, then A3A3. AMRAP 30sec – strict pull-ups/ring rows… rest 30sec, then A4A4.
Day 3WOD 220803Repeat WOD 210804 Warm-up – Coach’s Choice A1. 8-10 db chest press… rest 30sec, then A2A2. 8-10 goblet reverse lunges, total reps, alternating legs… rest to 3:00, then back to A1, x 3Rest to 10:00, then BB. AMRAP 20:00 @ aerobic flow paceRun to curb and back (left out of loading dock)2 rope
Day 2WOD 220802Repeat WOD 210803 Warm-up – Coach’s Choice A1. 6-8 split stance barbell RDL each leg… rest 30sec, then A2A2. 6-8 single arm shoulder to overhead each arm… 2sec pause at top + 3sec lowering each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. AMRAP
Day 1WOD 220801Repeat WOD 210802 Warm-up – Coach’s Choice A1. 6-8 RFESS each leg (loaded… use the benches)… rest 30sec, then A2A2. 6-8 push-ups @ 32X2 tempo (loading optional)… rest to 3:00, then back to A1, x 3@ 10:00, start BB. 50 pull-ups AFAP in sets of 5 unbroken reps at a time (ctb, chin
