Day 1
WOD 180611
warm-up – Coach’s Choice
A1. 5 strict press… rest to top of minute, then A2
A2. 6 RFESS each leg, @ 30X1 tempo… loading OK… rest to 3:00 on timer, then back to A1, x 5
(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)
@ 15:00 on timer, start B
B. 1 set, max effort strict pulling reps
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 80-90% effort… barbells nte 115/75
12 clean to overhead
6 front rack lunges
12 bjsd… nte 24”
D. post WOD recovery
Day 2
WOD 180612
Repeat WOD 180116
warm-up – Coach’s Choice
A1. 90sec SB… rest 30sec, then A2
A2. 90sec SB… rest to 5:00 on timer, then B1
reset clock to 0:00
B1. @ 0:00… perform workload @ 75% effort
12-9-6
heavy kb swings
burpees
t2b
B2. @ 10:00… perform workload @ 85% effort
12-9-6
heavy kb swings
burpees
t2b
B3. @ 20:00… perform workload @ 95% effort
12-9-6
heavy kb swings
burpees
t2b
C. post WOD recovery
Day 3
WOD 180613
Repeat WOD 171109
Repeat WOD 161123
warm-up – Coach’s Choice
A. front squat progression… build bar each set… squat every 3min
5. 4. 3. 2. 1. – 6-8 single arm row each arm @ dots
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 20:00 on timer, then B
B1. 90sec @ 80-85% effort… barbells not to exceed 135/95 for “B’s”
10 calorie row + 10 deadlifts + max burpees over bar until time expires… rest 90sec, then B2
B2. 90sec @ 80-85% effort
10 calorie Assault Bike + 10 hang power cleans + max air squats until time expires… rest 90sec then back to B1, x 2
C. post WOD body recovery
Day 4
WOD 180614
Repeat WOD 171206
warm-up – Coach’s Choice
A. 6 x 10sec Assault Bike sprint… work every 2min
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
rest ~5min, then B… (repeat WOD 150318)
B. 2:00 AMRAP @ 80-90% effort, rest 2:00 between sets, x 5
12 kb swings + run to wall ball
9 wall balls + run back to kb
(kettlebells are athlete’s choice… kbs are on one side of the room, wall balls on the other side of the room… you must move to and from)
C. post WOD recovery
Day 5
WOD 180615
Repeat WOD 171110
warm-up – Coach’s Choice
A. 3 sets @ 80-90% effort… barbells nte 75/55
9 sdhp
7 bjsd… 24”/20”
5 burpees
rest to 6:00 on timer, then B
B. 3 sets @ 80-90% effort… barbells nte 95/65
9 wall balls
7 hang power snatch
5 bmu/pull-ups/jpu/ring row
rest to 14:00 on timer, then C
C. 3 sets @ 85-95% effort… barbells nte 115/75
9 t2b/k2e/hkr/abmats
7 burpees over bar
5 hang squat cleans
rest to 23:00 on timer, then D
D. 3 sets @ max effort… barbell nte 135/95
9 deadlifts
7 dumbbell push press… 50/35
5 burpee pull-ups – OR – 5 burpee bmu
E. post WOD recovery
Day 6
WOD 180616
WOD – Coach’s Choice
