Day 1
WOD 200622
warm-up – Coach’s Choice
Equipment Needed – heavy db, med ball, box
A. 7 x 1:00… rest 1:00 b/t sets
6 db g2oh… nte 75/50
6 med ball cleans… nte 20
max med ball step-ups until time expires
rest to 18:00 on timer, then B
B. 7 x 1:00… rest 1:00 b/t sets
200m run
max air squats until time expires
C. post WOD recovery
Day 2
WOD 200623
warm-up – Coach’s Choice
Equipment Needed – kettlebell, jump rope, med ball
A. EMOM 15:00
1) 8-12 kb swings
2) 8-12 goblet squats
3) 8-12 single arm front rack lunges (4/4-6/6)
rest to 19:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort
50 du/100s
25 kb sdhp
15 wall balls
10 FLR alternating shoulder taps
C. post WOD recovery
Day 3
WOD 200624
warm-up – Coach’s Choice
Equipment Needed – dumbbell, box
A. 1 set every 3:00, x 5
6 split stance RDL each leg + 8 alternating hang clean rl2p + 10 db loaded step-ups
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00, then B
B. 3 sets @ 90% effort
8 burpee step-ups… nte 24”
12 alternating single arm db hang squat clean thrusters… nte 50/35
400m run
C. post WOD recovery
Day 4
Home/Garage Gym WOD 200625
OutDoor WOD – Closed Thursdays (summer hours)
A. 1 set every 3min, x 5
1 deadlift + 1 hang squat clean + 1 clean & jerk + 1 wall climb + 30 double unders / 60 singles
work @ 0:00, 3:00, 6:00, 9:00, 12:00… build bar each set if appropriate
rest to 18:00, then B
B. 1 set every 3min, x 5
1 squat clean + 2 wall climbs + 30 double unders / 60 singles
work @ 18:00, 21:00, 24:00, 27:00, 30:00… build bar each set if appropriate
C. post WOD recovery
Day 5
WOD 200626
warm-up – Coach’s Choice
Equipment Needed – kettlebell, med ball, jump rope
A. Chipper Friday!!
Complete workload @ 90% effort… capped @ 30:00
6 kb swings + 12 wall balls + 18 du/x2singles
7 kb swings + 14 wall balls + 21 du/x2singles
8 kb swings + 16 wall balls + 24 du/x2singles
9 kb swings + 18 wall balls + 27 du/x2singles
10 kb swings + 20 wall balls + 30 du/x2singles
10 kb swings + 20 wall balls + 30 du/x2singles
9 kb swings + 18 wall balls + 27 du/x2singles
8 kb swings + 16 wall balls + 24 du/x2singles
7 kb swings + 14 wall balls + 21 du/x2singles
6 kb swings + 12 wall balls + 18 du/x2singles
C. post WOD recovery
Day 6
WOD 200627
warm-up – Coach’s Choice
WOD – Coach’s Choice
