210713 Tuesday
Day 2WOD 210713 Warm-up – Coach’s Choice Tuesday GrinderA. Complete workload @ 80-90% effort21. 18. 15. 12. 9. 6. 3.Kb swings (24kg/16kg)HrpuT2bMed ball step-ups (24”/20”)200m run @ dotsB. post WOD recovery
210712 Monday
Day 1WOD 210712 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Back Squats… work on a 3min clock (10 @ 0:00, 8 @ 3:00, and so on)10 renegade rows @ dots… total reps, alternate armsRest additional 3min after 4th set, then BB. AMRAP 15:00 @ 80-90% effort… barbells nte 95/6521cal/18cal row or skiMax
Week of 210712 Preview
Day 1WOD 210712 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Back Squats… work on a 3min clock (10 @ 0:00, 8 @ 3:00, and so on)10 renegade rows @ dots… total reps, alternate armsRest additional 3min after 4th set, then BB. AMRAP 15:00 @ 80-90% effort… barbells nte 95/6521cal/18cal row or skiMax
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210709 Friday
Day 5WOD 210709 Warm-up – Coach’s Choice A. EMOM 5:00… start light, finish heavy3 unbroken hang squat cleansRest 5min, then BB. Complete workload @ aerobic flow pace… cap is Coach’s Choice… barbell @ 100% of A50 wall balls6 pull-ups5 hang squat cleans40 wall balls12 pull-ups4 hang squat cleans30 wall balls18 pull-ups3 hang squat cleans20 wall
210708 Thursday
Day 4WOD 210708Aerobic Intervals + ROMWOD A1. 5 x 1:00, rest 1:00 b/t sets… immediately after 5th set, execute 60sec side bridge each side + 60sec FLR, then A2A2. 5 x 1:00, rest 1:00 b/t setsB. ROMWOD
210707 Wednesday
Day 3WOD 210707 Warm-up – Coach’s Choice A. EMOM 8:00Evens – 10 dual dumbbell step-ups (2 risers or 4 bumper plates)Odds – 10 dual dumbbell curl & pressB. EMOM 8:00Evens – power clean cluster – 2. 2. 2 – step over bar @ dots… barbell nte 135/95Odds – 150m/135m row/ski/bike erg x 2C. EMOM 8:00Evens
210706 Tuesday
Day 2WOD 210706 Warm-up – Coach’s Choice A. 2 sets AFAP20 db power snatch… nte 50/3525 air squats30 double unders/50 singles*immediately upon completion, execute 60sec FLRRest to 10:00 on timer, then BB. 2 sets AFAP20 wall balls15 Russian kb swings… nte 32kg10 burpees*immediately upon completion, execute 90sec FLRRest to 20:00 on timer, then CC. 2
210705 Monday
Day 1WOD 210705 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell each set… no failed reps please6 shoulder to overhead8 strict pulling reps20sec sprint on apparatus of choiceRest 3min after the 5th 3min block, then BB. AMRAP 12:00 @ 80-90% effort12 deadlifts @ 100% of “A”10 lunges (no load)8 burpee
Week of 210705 Preview
Day 1WOD 210705 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell each set… no failed reps please6 shoulder to overhead8 strict pulling reps20sec sprint on apparatus of choiceRest 3min after the 5th 3min block, then BB. AMRAP 12:00 @ 80-90% effort12 deadlifts @ 100% of “A”10 lunges (no load)8 burpee
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210702 Friday
Day 5WOD 210702 Warm-up – Coach’s Choice RedShed Test 2A. Complete workload for time (partitioning not allowed)1000m row75 hang power snatch**75 wall balls1000m run50 burpees(**hang clean & jerk can be performed in lieu of hang power snatch if shoulder injury is limiting factor) Level 1 – W25, M45… 10#/14# to 9’Level 2 – W45, M65…
