Day 1
WOD 180716
warm-up – Coach’s Choice
A. 5 x 6 unbroken power cleans + 10 self-loaded RFESS each leg… load power cleans each set… no failed reps… work @ 0:00, 2:30, 5:00, 7:30, 10:00
rest to 15:00 on timer, then B
B1. 250m row + 10 burpees… rest to 15:00 on timer, then B2
B2. 200m run + 10 burpees… rest to 18:00 on timer, then B3
B3. 12/10cal bike + 10 burpees… rest to 21:00 on timer, then back to B1, x 2
C. post WOD recovery
Day 2
WOD 180717
warm-up – Coach’s Choice
A. Front Squats – 8. 6. 4. 2.
5 single arm dumbbell push press each arm @ dots… squat every 2:30
(0:00, 2:30, 5:00, 7:30)
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 90% effort
20 wall balls
15 t2b/k2e/hkr/abmats
10 db hang clean & jerk (5/5)… nte 50/35
C. post WOD recovery
Day 3
WOD 180718
warm-up – Coach’s Choice
A. 3 sets @ 80-90% effort
10 sdhp… nte 95/65
10 hrpu
60sec forearm plank
@ 10:00 on the timer, start B
B. Perform walking lunges along the Farmer’s Carry Loop from last Friday
@ 20:00 on the timer, start C
C. 3 sets @ 80-90% effort
10 strict, unbroken dumbbell curl & press
60sec wall sit… loaded with one of your dumbbells in front rack/goblet position
D. post WOD recovery
Day 4
WOD 180719
warm-up – Coach’s Choice
A. 1 set every 2min for 3 total sets… (0:00, 2:00, 4:00)
1 power clean + 10 push press + 5 high box jumps
(focus is on push press, unbroken reps… load each set)
rest to 10:00 on timer, then B
B. EMOM 10:00
evens – 10 dumbbell deadlifts
odds – AMRAP 30sec – strict pull-ups/ring rows
rest to 25:00 on timer, then C
C. 1 set for time… @ high intensity
55 heavy kb swings… perform 5 burpee box jumps (24”/20”) every break in your swings
D. post WOD recovery
Day 5
WOD 180720
warm-up – Coach’s Choice
A1. 8cal/6cal bike sprint… rest to 2:00 on timer, then A2
A2. 3 shuttle sprints (down & back = 1)… rest to 4:00 on timer, then back to A1, x 3
rest as needed, then B
B. Complete 1 set @ high intensity
10 ring muscle-ups – OR – 20 pull-ups
25 thrusters… nte 75/55
1000m row – OR – 800m run
25 thrusters
10 ring muscle-ups – OR – 20 pull-ups
C. post WOD recovery
Day 6
WOD 180721
WOD – Coach’s Choice
