Day 1
WOD 200727
warm-up – Coach’s Choice
A. 5. 4. 3. 2. 1. – back squat… execute 5 high box jumps @ dots
(5 @ 0:00, 4 @ 3:00, 3 @ 6:00, 2 @ 9:00, 1 @ 12:00)
rest to 18:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
20 db power snatches… nte 50/35
10 wall balls
rest 3min, then C
C. AMRAP 5:00 @ 90% effort
5 pull-ups/ring rows – OR – 3 bmu
10/10 single arm shoulder to overhead
20 double unders/40 singles
D. post WOD recovery
Day 2
WOD 200728
warm-up – Coach’s Choice
A. 3 sets @ 80-90% effort… capped @ 10:00
20 med ball squats
10 dual dumbbell unbroken, strict curl & press
60sec forearm plank
rest to 14:00 on timer, then B
B. EMOM 16:00
evens – 1 squat clean thruster + 2 front rack lunges + 3 push jerks
odds – 30sec @ 90%… apparatus of choice
C. post WOD recovery
Day 3
WOD 200729
warm-up – Coach’s Choice
barbells nte 95#, boxes nte 20” for all pieces
A. 3 sets @ 80% effort
9 t2b/hanging abs
7 hang power cleans
5 bjsd/step-ups
rest to 10:00 on timer, then B
B. 3 sets @ 90% effort
9 hang power cleans
7 bjsd
5 t2b/hanging abs
rest to 20:00 on timer, then C
C. 3 sets @ max effort
9 bjsd
7 t2b/hanging abs
5 hang power cleans
D. post WOD recovery
Day 4
WOD 200730
Aerobic Repeats + ROMWOD
A. 2 x 7 sets of 30sec row/ski @ 90% aerobic effort… rest 30sec b/t sets… rest 5min b/t blocks
B. ROMWOD
Day 5
WOD 200731
warm-up – Coach’s Choice
A. EMOM 5:00… build your complex
minute 0-1… 5 deadlifts
minute 1-2… 1 deadlift + 4 hang squat cleans
minute 2-3… 1 deadlift + 1 hang squat clean + 3 hang power clean & jerks
minute 3-4… 1 deadlift + 1 hang squat clean + 1 hang power clean & jerk + 2 shoulder to overhead
minute 4-5… 1 deadlift + 1 hang squat clean + 1 hang power clean & jerk + 1 shoulder to overhead + 1 thruster!
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ aerobic flow pace… barbells @ 100% of “A”
1 rep of barbell complex (last minute)
3 burpees over bar (lateral hops/steps)
5 pull-ups/ring rows/muscle-ups (ring or bar)
200m run (run the farmer carry loop… please use enter and exit doors appropriately)
C. post WOD recovery
Day 6
WOD 200801
WOD – Coach’s Choice
