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Day 4WOD 200806Aerobic Repeats + ROMWOD A. Complete all row segments @ 90% aerobic effort1:00 row max metersRest 30sec2:00 row max metersRest 1min3:00 row max metersRest 2min4:00 row max metersRest 3min5:00 row max metersB. ROMWOD

Day 3WOD 200805 Warm-up – Coach’s Choice A. Complete workload @ 80% effort, not for time… increase barbell load each set10 shoulder to overhead50 double unders/100 singles12 ring row30sec FLR8 shoulder to overhead50 double unders/100 singles14 ring row45sec FLR6 shoulder to overhead50 double unders/100 singles16 ring rows60sec FLR4 shoulder to overhead50 double unders/100 singles18 ring

Day 2WOD 200804 Warm-up – Coach’s Choice A. AMRAP 5:00 @ 80-90% effort12 kb swings… nte 32kg/24kg9 burpees6 t2b/hkr/ghd sit-upsRest 3min, then BB. AMRAP 5:00 @ 80-90% effortRow/ski/bike for caloriesRest 3min, then CC. AMRAP 5:00 @ 80-90% effort12 db thrusters… nte 50/359 burpees6 t2b/hkr/ghd sit-upsRest 3min, then DD. AMRAP 5:00 @ 80-90% effortRow/ski/bike for caloriesE.

Day 1WOD 200803 Warm-up – Coach’s Choice A1. 6 TGU, total reps, alternate arms… rest 30sec, then A2A2. 8 renegade row (push-up + row(L) + row(R))… rest 30sec, then A3A3. 10 goblet squats… back to A1 @ 5:00, x 3Rest to 18-20 on the timer, then BB. 3 sets @ 90% effort500m row/ski – OR

Day 1WOD 200803 Warm-up – Coach’s Choice A1. 6 TGU, total reps, alternate arms… rest 30sec, then A2A2. 8 renegade row (push-up + row(L) + row(R))… rest 30sec, then A3A3. 10 goblet squats… back to A1 @ 5:00, x 3Rest to 18-20 on the timer, then BB. 3 sets @ 90% effort500m row/ski – OR

Day 5WOD 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 & jerk +

Day 4WOD 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 200729 warm-up – Coach’s Choice barbells nte 95#, boxes nte 20” for all piecesA. 3 sets @ 80% effort9 t2b/hanging abs7 hang power cleans5 bjsd/step-upsrest to 10:00 on timer, then BB. 3 sets @ 90% effort9 hang power cleans7 bjsd5 t2b/hanging absrest to 20:00 on timer, then CC. 3 sets @ max effort9

Day 2WOD 200728 warm-up – Coach’s Choice A. 3 sets @ 80-90% effort… capped @ 10:0020 med ball squats10 dual dumbbell unbroken, strict curl & press60sec forearm plankrest to 14:00 on timer, then BB. EMOM 16:00evens – 1 squat clean thruster + 2 front rack lunges + 3 push jerksodds – 30sec @ 90%… apparatus

Day 1WOD 200727 warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – back squat… execute 5 high box jumps @ dots(5 @ 0:00, 4 @ 3:00, 3 @ 6:00, 2 @ 9:00, 1 @ 12:00)rest to 18:00 on timer, then BB. AMRAP 5:00 @ 90% effort20 db power snatches… nte 50/3510 wall ballsrest 3min,