Day 1
WOD 190923
Repeat WOD 170130
warm-up – Coach’s Choice
A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190916
A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pace
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
10 t2b
20 overhead lunges – 45/25
12 db thrusters – 50/35
3 bar muscle-ups – OR – 5 jumping ctb pull-ups
30sec wall sit holding one of your dumbbells
C. post WOD body maintenance
Day 2
WOD 190924
Repeat WOD 170131
warm-up – Coach’s Choice
Rx’d recovery = 2-3min row/bike @ warm-up/cool-down pace
A. perform workload @ 80-90% effort… barbells not to exceed 135/95
1:00 burpees to target, then 2 rounds of:
12 deadlifts
9 hang power cleans
6 shoulder to overhead
rest to 10:00 on timer, then B
B. perform workload @ 80-90% effort
1:00 burpees to target, then 2 rounds of:
12 kb swings – 32kg/24kg
9 wall balls
6 pull-ups
rest to 20:00 on timer, then C
C. perform workload @ 80-90% effort
1:00 burpees to target, then 2 rounds of:
1 rope ascent
7 g2oh… barbell @ 100% of “A”
50 double unders – OR – 40sec attempts
D. post WOD body maintenance
Day 3
WOD 190925
Repeat WOD 170201
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 5-8 cgbp
odds – 150m row
B. EMOM 10:00
evens – 3-5 wall climbs (6 h-r inchworm push-ups)
odds – 3-5 stone to shoulder
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ high intensity
50 air squats
30 bjsd @ 20”
10 ring push-ups
D. post WOD body maintenance
Day 4
Partner WOD 190926
Repeat WOD 170202
warm-up – Coach’s Choice
A. EMOM 6:00
3 touch-n-go squat clean thrusters (each athlete)… build bar each set (one barbell per team)
rest to 10:00, then B
B. AMRAP 20:00 @ aerobic flow pace… follow the leader format
250m row
1 squat clean thruster @ 100% of “A”
9 t2b
30sec FLR
C. post WOD body maintenance
Day 5
WOD 190927
Repeat WOD 170203
warm-up – Coach’s Choice
A. AMRAP 3:00 @ 80-90% effort
burpee ring muscle-ups – OR – burpee pull-ups
rest 2min, then B
B. AMRAP 3:00 @ 80-90% effort
double unders – OR – attempts
rest 2min, then C
C. AMRAP 3:00 @ 80-90% effort
calories on Assault Bike
rest 2min, then D
D. AMRAP 3:00 @ 80-90% effort
wall balls
rest 2min, then E
E. AMRAP 3:00 @ 80-90% effort
rope ascents – OR – plank ascents
rest 2min, then F
F. AMRAP 3:00 @ 80-90% effort
calories on rower
G. post WOD body maintenance
Day 6
WOD 190928
WOD – Coach’s Choice
