Day 1
WOD 200914
Warm-up – Coach’s Choice
A1. 1 set every 2min, x 5
1 squat clean + 2 front squats + 3 push jerks
Rest to 10:00 on timer, then A2
A2. AMRAP 5:00
Bar-facing burpees
Rest to 20:00 on timer, then B
B. 3 sets @ 90% effort… capped @ 12:00
200m run (sub = 12cal/10cal bike)
250m row
20 jumping pull-ups
C. post WOD recovery
Day 2
WOD 200915
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… goals for power clean: subtract 1 rep, add load and keep reps unbroken each set…
5 power cleans + 15 wall balls + 30 double unders/50 singles
Rest to 18:00 on timer, then B
B. 1 set every 3min, x 5… goals for triplet: keep all reps unbroken… db nte 75/50… boxes nte 30”
6 db power snatch + 7 t2b/ghd sit-ups + 8 bjsd
C. post WOD recovery
Day 3
WOD 200916
Warm-up – Coach’s Choice
A1. 4 x 20sec on/10sec off – air squats… no rest b/t A1 & A2
A2. 400m run (sub for run is 20cal/15cal bike)… rest to 6:00, then back to A1, x 2 (A1 @ 0:00 & 6:00)
Rest to 12:00, then B
B1. 4 x 20sec on/10sec off – hrpu… no rest b/t B1 & B2
B2. 400m run (sub for run is 20cal/15cal bike)… rest to 18:00, then back to B1, x 2 (B1 @ 12:00 & 18:00)
Rest to 24:00, then C
C1. 4 x 20sec on/10sec off – abmat sit-ups… no rest b/t C1 & C2
C2. 400m run (sub for run is 20cal/15cal bike)… rest to 30:00, then back to C1, x 2 (C1 @ 24:00 & 30:00)
D. post WOD recovery
Day 4
WOD 200917
Aerobic Repeats + ROMWOD
A1. 4:00 row @ 90% aerobic effort… rest 2min, then A2
A2. 3:00 row @ 90% aerobic effort… rest 90sec, then A3
A3. 2:00 row @ 90% aerobic effort… rest 1min, then A4
A4. 1:00 row @ 90% aerobic effort
B. ROMWOD
Day 5
WOD 200918
Warm-up – Coach’s Choice
A. Complete workload for time… capped @ 30:00
Buy-in – 150 double unders – OR – 75 bjsd/step-ups @ 20”
3 sets of…
400m run/row
21 kb swings… 24kg/16kg
15 thrusters… 95/65
15 pull-ups/jumping pull-ups
Cash-out – 150 double unders – OR – 75 bjsd/step-ups @ 20”
B. post WOD recovery
Day 6
WOD 200919
WOD – Coach’s Choice