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Day 4WOD 210805Aerobic Repeats + ROMWOD A. 4 x 5:00 @ 90% aerobic effort… rest 1min b/t setsB. ROMWOD

Day 3WOD 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 climbs*10 burpees*sub

Day 2WOD 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 7:00 @

Day 1WOD 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 over bar,

Day 1WOD 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 over bar,

Day 5WOD 210730Repeat WOD 200731 warm-up – Coach’s Choice A. EMOM 5:00… build your complexminute 0-1… 5 deadliftsminute 1-2… 1 deadlift + 4 hang squat cleansminute 2-3… 1 deadlift + 1 hang squat clean + 3 hang power clean & jerksminute 3-4… 1 deadlift + 1 hang squat clean + 1 hang power clean &

Day 4WOD 210729Repeat WOD 200730Aerobic Repeats + ROMWOD A. 2 x 7 sets of 30sec row/ski @ 90% aerobic effort… rest 30sec b/t sets… rest 5min b/t blocksB. ROMWOD

Day 3WOD 210728Repeat WOD 170728 warm-up – Coach’s Choice A1. 8 barbell clean grip deadlifts @ 20X1 tempo… rest to top of minute, then A2A2. 5 dumbbell hang squat cleans + 5 dumbbell push jerks… rest to 3:00, then back to A1, x 4A1 @ 0:00, 3:00, 6:00, 9:00rest to 12:00 on timer, then BB.

Day 2WOD 210727Repeat WOD 180727Repeat WOD 180420 warm-up – Coach’s Choice A. 100 wall balls for timerest to 10:00 on timer, then BB. 1 set for time… barbells nte 95/65500m row30 clean to overheadrest to 20:00 on timer, then CC. 40 burpee box jumps for time… 24”/20”D. post WOD recovery

Day 1WOD 210726Repeat WOD 190726Repeat WOD 180720 warm-up – Coach’s Choice A1. 20sec sprint (apparatus of choice)… rest to 2:00 on timer, then A2A2. AMRAP 20sec – burpees AFAP… rest to 4:00 on timer, then back to A1, x 3rest as needed, then BB. Complete 1 set @ high intensity10 ring muscle-ups – OR –