Day 1
WOD 180730
warm-up – Coach’s Choice
A. 8 x 4 unbroken power cleans
4. 4. 4. 4. – all sets @ 75%-85% of 5RM… 10 RFESS each leg @ dots… clean @ 0:00, 2:00, 4:00, 6:00
4. 4. 4. 4. – build bar to 4RM… 15 wall balls @ dots… clean @ 8:00, 10:30, 13:00, 15:30
rest to 20:00 on timer, then B
B. AMRAP 10:00 @ 90% effort
10 db g2oh, total reps, alternate arms… nte 50/35
15 burpee box jump overs
C. post WOD recovery
Day 2
WOD 180731
warm-up – Coach’s Choice
A. Front Squats – 5. 5. 5. 5.
4 tgu @ dots… squat every 3:00
(0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. 3 sets @ 80-90% effort… barbells not to exceed 50% of “A”… workload capped @ 5:00
6 thrusters
9 t2b/k2e/hkr/abmats
12 deadlifts
rest to 25:00 on timer, then C
C. 5:00 for max calories – row/bike/ski
D. post WOD recovery
Day 3
WOD 180801
warm-up – Coach’s Choice
A. 1 set every 2:30 for 5 total sets… (0:00, 2:30, 5:00, 7:30, 10:00)
1 power clean + 6 push press + 60sec FLR… (focus is on 6 push press… build bar each set)
rest to 13:00 on timer, then B
B1. pull-up/jpu/ring row cluster – 5. 5. 5. – rest 10sec @ dots & b/t B1 & B2
B2. 15 ghd back extensions, then back to B1 @ 16:00 & 19:00
rest t 25:00 on timer, then C
C. EMOM 5:00
30sec double unders/singles + 30sec squat hold
D. post WOD recovery
Day 4
WOD 180802
warm-up – Coach’s Choice
A1. 1:00 row… rest 1min, then A2
A2. 1:00 bike/ski… rest 1min, then A3
A3. 1:00 burpees… rest 1min, then back to A1, x 2
rest to 15:00 on timer, then B
B. AMRAP 3:00 @ max effort
dumbbell thrusters… 35/20
*execute 5 hrpu for every break in reps, or drop of dumbbells
rest to 21:00 on timer, then C
C. Repeat “A”
D. post WOD recovery
Day 5
WOD 180803
warm-up – Coach’s Choice
Perform workload with Aerobic Flow Mentality
Athletes can start @ A1 or A2
A1. 60 double unders (1min attempts/singles) + 10 kb swings (24kg/16kg)… rest 30sec, then A2
A2. Run the farmer’s carry loop + 2 rope climbs… rest 30sec, then back to A1, x 5
B. post WOD recovery
Day 6
WOD 180804
WOD – Coach’s Choice
