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Day 1WOD 180813 warm-up – Coach’s Choice A. 15 x 2 unbroken power cleans2. 2. 2. 2. 2. – all sets @ 67% of 3RM… 10 RFESS each leg @ dots… clean @ 0:00, 2:00, 4:00, 6:00, 8:002. 2. 2. 2. 2. – all sets @ 75-85% of 3RM… 10 wall balls @ dots… clean […]

Day 5WOD 180810 warm-up – Coach’s Choice Aerobic Flow FridayA. 1 set @ 80-90% effort400m run30 sdhp… nte 95/6515 burpee box jumps400m run30 kb swings… nte 24kg/16kg15 burpee pull-ups400m run30 thrusters15 burpees over bar (lateral hops/steps)B. post WOD recovery

Day 4WOD 180809 warm-up – Coach’s Choice A. EMOM 10:00evens – 10 db deadliftsodds – 3 pull-ups + 6 push-ups + 9 squatsrest as needed, then BB. Choose an apparatus and do some work!1:00 – max distance/calories3:00 – rest2:00 – max distance/calories2:00 – rest3:00 – max distance/calories1:00 – rest4:00 – max distance/caloriesC. post WOD recovery

Day 3WOD 180808 warm-up – Coach’s Choice A. 10 x 3 unbroken power cleans3. 3. 3. 3. 3. – all 5 sets @ 75-85% of 4RM… 10 wall balls @ dots… clean @ 0:00, 2:00, 4:00, 6:00, 8:003. 3. 3. 3. 3. – build bar to 3RM… 15 wall balls @ dots… clean @ 10:00,

Day 2WOD 180807 warm-up – Coach’s Choice A. 1 set every 2:30 for 5 total sets… (0:00, 2:30, 5:00, 7:30, 10:00)1 power clean + 5 push press + 60sec FLR… (focus is on 5 push press… build bar each set)rest to 15:00 on timer, then BB. EMOM 5:0050 double unders – OR – 10 burpeesrest

Day 1WOD 180806         warm-up – Coach’s Choice A. Front Squats – 4. 4. 4. 4. 4.5 single arm db push press each arm @ dots… squat every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 3:00 @ 90% effort5 clean & jerk… nte 115/757 t2b/k2e/hkr/abmats9 bjsd… nte 24”rest to 24:00 on timer,

Day 1WOD 180806         warm-up – Coach’s Choice A. Front Squats – 4. 4. 4. 4. 4.5 single arm db push press each arm @ dots… squat every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 3:00 @ 90% effort5 clean & jerk… nte 115/757 t2b/k2e/hkr/abmats9 bjsd… nte 24”rest to 24:00 on timer,

Day 5WOD 180803 warm-up – Coach’s Choice Perform workload with Aerobic Flow MentalityAthletes can start @ A1 or A2A1. 60 double unders (1min attempts/singles) + 10 kb swings (24kg/16kg)… rest 30sec, then A2A2. Run the farmer’s carry loop + 2 rope climbs… rest 30sec, then back to A1, x 5B. post WOD recovery

Day 4WOD 180802 warm-up – Coach’s Choice A. 1 set every 2:30 for 5 total sets… (0:00, 2:30, 5:00, 7:30, 10:00)1 power clean + 6 push press + 60sec FLR… (focus is on 6 push press… build bar each set)rest to 13:00 on timer, then BB1. pull-up/jpu/ring row cluster – 5. 5. 5. – rest

Day 3WOD 180801Bring-A-Friend warm-up – Coach’s Choice A1. 1:00 row… rest 1min, then A2A2. 1:00 bike/ski… rest 1min, then A3A3. 1:00 burpees… rest 1min, then back to A1, x 2rest to 15:00 on timer, then BB. AMRAP 3:00 @ max effortdumbbell thrusters… 35/20*execute 5 hrpu for every break in reps, or drop of dumbbellsrest to