Day 1
WOD 200831
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build bar each set
5 clean grip deadlifts
20 med ball step-ups… 24”/20”
Rest to 15:00 on timer, then B
B. AMRAP 5:00
10 hrpu
10 ring row
*add 1 rep to each movement every round
Rest to 25:00 on timer, then C
C. AMRAP 5:00
Thrusters @ 75/55
*5 burpees EMOM, starting @ 0:00
D. post WOD recovery
Day 2
WOD 200901
Warm-up – Coach’s Choice
A1. 5/5 goblet lateral lunges… rest to top of minute, then A2
A2. 5 unbroken clean & jerks… rest to top of minute, then A3
A3. 6 turkish get-ups… rest to 5:00 on timer, then back to A1, x 3
Rest to 18:00 on timer, then B
B. 4 sets @ 90% effort
18cal/15cal row/ski
12 shoulder to overhead… nte 115/75
9 pull-ups
6 t2b
C. post WOD recovery
Day 3
WOD 200902
Warm-up – Coach’s Choice
A1. wall ball cluster – 5 reps @ 0:00, 0:20, 0:40
A2. Db power snatch cluster – 4 reps @ 1:00, 1:20, 1:40… rest to 3:00, then back to A1, x 3
(dumbbell load is athlete’s choice)
Immediately after third set of A’s, go to B
B. Farmer’s carry the sidewalk loop, then run 1 lap around building
Rest to 20:00 on timer, then C
C. EMOM 10:00
Evens – 10 power cleans
Odds – 30sec jump rope
*subtract 2 reps from power clean each set, and increase load as you go
D. post WOD recovery
Day 4
WOD 200903
Aerobic Repeats + ROMWOD
A. 2 x 10:00 row/ski @ 90% aerobic effort… rest 2min b/t sets… goal is to be within 5-10m each set
B. ROMWOD
Day 5
WOD 200904
Warm-up – Coach’s Choice
A. @ 0:00… 100 wall balls for time
B. @ 10:00… For Time – 500m/400m row + 30 clean & jerks @ 95/65
C. @ 20:00… 50 burpee box jumps for time… 24”/20”
(time caps are coach’s choice)
D. post WOD recovery
Day 6
WOD 200905
WOD – Coach’s Choice
