Day 1
WOD 200608
warm-up – Coach’s Choice
A. 1 set every 3min, x 5
5 snatch grip deadlifts + 5 hang power snatches + 5 ohs
(use clean grip, hand power cleans and front squat as modification)
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort
10 med ball cleans
15 burpees
10/10 single arm db push press
C. post WOD recovery
Home/Garage Gym Modifications
A. if no barbell, use db or kb and execute same movements and rep scheme
B. if no med ball, do jump squats
OutDoor WOD 200608
Equipment needed: db or kb, med ball
A. 1 set every 3min, x 5
right side – 3 deadlifts + 4 hang split snatches + 5 split stance db press
left side – 3 deadlifts + 4 hang split snatches + 5 split stance db press
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. AMRAP 12:00
10 med ball cleans
15 burpees
10/10 single arm db push press
C. post WOD recovery
Day 2
WOD 200609
warm-up – Coach’s Choice
A1. AMRAP 1:00 – kb swings… rest 1min, then A2
A2. AMRAP 1:00 – bjsd/step-ups… rest 1min, the A3
A3. AMRAP 1:00 – wall balls… rest 1min, then back to A1, x 2
rest to 15:00 on timer, then B
B1. AMRAP 1:00 – jump rope… rest 1min, then B2
B2. AMRAP 1:00 – goblet squats… rest 1min, then B3
B3. AMRAP 1:00 – strict press… rest 1min, then back to B1, x 2
rest to 30:00 on your timer, then C
C. Execute 1 set of each workload… 1:00 work/1:00 rest format
kb swings
bjsd/step-ups
wall balls
jump rope
goblet squats
strict press
D. post WOD recovery
Home/Garage Gym Modifications
A. if no kb, swing db… if no wall ball, mimic thruster movement with safe implement
B. if no jump rope, execute hops… strict press can be barbell… if no barbell use db or kb (30sec each side)
Day 3
WOD 200610
warm-up – Coach’s Choice
A. 1 set every 3min, x 5
5 hang squat cleans + 200m sprint + 5 hang squat cleans
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 3 sets @ 90% effort
500m row – OR – 400m run – OR – 2:00 bike
12 deadlifts @ bodyweight
21 burpee step-ups
C. post WOD recovery
Home/Garage Gym Modifications
A. if no barbell, use db or kb and do one side, run, then other side
B. if no barbell do 6 suitcase deadlifts each side
OutDoor WOD 200610
Equipment needed: db/kb, box
A. 1 set every 3min, x 5
5 db/kb hang squat cleans (R) + 200m sprint + 5 db/kb hang squat cleans (L)
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. Complete workload @ 90% effort
10-20-30-20-10
db power snatch
bjsd/step-ups
air squats
C. post WOD recovery
Day 4
WOD 200611
warm-up – Coach’s Choice
A. AMRAP 10:00 @ 80-90% effort
20 overhead lunges
15 sdhp
10 g2oh
rest 5:00, then B
B. AMRAP 10:00 @ 80-90% effort
12 deadlifts
9 hang power cleans
6 push jerks
3 bar-facing burpees
C. post WOD recovery
Home/Garage Gym Modifications
A. if no barbell, use db/kb and do single arm, switch sides each round
B. if no barbell, use db/kb and do single arm, switch sides each round
Day 5
WOD 200612
warm-up – Coach’s Choice
A. 5 sets @ 90% effort… rest 1:00 b/t sets
AMRAP 2:00
50 double unders/100 singles
12 alternating db hang clean & jerks
burpees until time expires
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 5 sets @ 90% effort… rest 1:00 b/t sets
200m run
12 Russian kb swings
FLR until time expires
work @ 18:00, 21:00, 24:00, 27:00, 30:00
C. post WOD recovery
Home/Garage Gym Modifications
A. if no jump rope, execute hops or do 45sec of step-ups… if no db, use kb
B. if no kb, use db
OutDoor WOD 200612
Equipment Needed: jump rope, db/kb
A. 5 sets @ 90% effort… rest 1:00 b/t sets
AMRAP 2:00
50 double unders/100 singles
12 alternating db hang clean & jerks
burpees until time expires
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 5 sets @ 90% effort… rest 1:00 b/t sets
200m run
12 Russian kb swings
FLR until time expires
work @ 18:00, 21:00, 24:00, 27:00, 30:00
C. post WOD recovery
Day 6
WOD 200613
warm-up – Coach’s Choice
A. Confusing “Cindy”
Complete 20:00 workload for max reps
5:00 – 5 pull-ups + 10 push-ups + 15 squats
5:00 – 8 push-ups + 12 squats + 4 pull-ups
5:00 – 9 squats + 3 pull-ups + 6 push-ups
5:00 – 2 pull-ups + 4 push-ups + 6 squats
Home/Garage Gym Modifications
A. if no pull-ups, sub sit-ups for the pull-ups
