200702 Thursday
Day 4@Home WOD 200702 A. Work @ aerobic flow pace30:00 run@ 0:00, 15:00, 30:00… execute 50 air squatsB. post WOD recovery = 5:00 core holds
200701 Wednesday
Day 3WOD 200701 warm-up – Coach’s Choice A1. 10 RFESS each leg… rest 30sec, then A2A2. 10 dumbbell chest press… rest 30sec, then A3A3. AMRAP 30sec – strict pull-ups/ring row… rest to 4:30 on timer, then back to A1, x 3(A1 @ 0:00, 4:30, 9:00)rest to 16:00 on timer, then BB. AMRAP 14:00 @ 80-90%
200630 Tuesday
Day 2WOD 200630 warm-up – Coach’s Choice A. 1 set every 5min, x 410cal row/bike/ski10 med ball step-ups… nte 24”/20”20 unbroken kb swings… nte 24kg/16kgwork @ 0:00, 5:00, 10:00, 15:00rest to 24:00 on timer, then BB. EMOM 8:00evens – 2. 2. 2. – power cleans… load is athlete’s choiceodds – 50 double unders/100 singlesC. post
200629 Monday
Day 1WOD 200629 warm-up – Coach’s Choice A1. 10 back squats… rest to top of minute, then A2A2. 10/10 single arm shoulder to overhead… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. 5 sets @ 80-90% effort… capped @ 17:0020cal/17cal row12 wall
Week of 200629 Preview
Day 1WOD 200629 warm-up – Coach’s Choice A1. 10 back squats… rest to top of minute, then A2A2. 10/10 single arm shoulder to overhead… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. 5 sets @ 80-90% effort… capped @ 17:0020cal/17cal row12 wall
Week of 200629 Preview Read More »
200626 Friday
@ the whiteboard Day 5WOD 200626 warm-up – Coach’s ChoiceEquipment Needed – kettlebell, med ball, jump rope A. Chipper Friday!!Complete workload @ 90% effort… capped @ 30:006 kb swings + 12 wall balls + 18 du/x2singles7 kb swings + 14 wall balls + 21 du/x2singles8 kb swings + 16 wall balls + 24 du/x2singles9 kb swings
200625 Thursday
@ the whiteboard Day 4Home/Garage Gym WOD 200625OutDoor WOD – Closed Thursdays (summer hours) A. 1 set every 3min, x 51 deadlift + 1 hang squat clean + 1 clean & jerk + 1 wall climb + 30 double unders / 60 singleswork @ 0:00, 3:00, 6:00, 9:00, 12:00… build bar each set if appropriaterest
200624 Wednesday
@ the whiteboard Day 3WOD 200624 warm-up – Coach’s ChoiceEquipment Needed – dumbbell, box A. 1 set every 3:00, x 56 split stance RDL each leg + 8 alternating hang clean rl2p + 10 db loaded step-upswork @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00, then BB. 3 sets @ 90% effort8 burpee step-ups… nte
200623 Tuesday
@ the whiteboard Day 2WOD 200623 warm-up – Coach’s ChoiceEquipment Needed – kettlebell, jump rope, med ball A. EMOM 15:001) 8-12 kb swings2) 8-12 goblet squats3) 8-12 single arm front rack lunges (4/4-6/6)rest to 19:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort50 du/100s25 kb sdhp15 wall balls10 FLR alternating shoulder tapsC. post WOD
