Day 1
WOD 210524
Warm-up – Coach’s Choice
A1. 8 front rack reverse lunges, total reps, alternate legs… rest to top of minute, then A2
A2. 8 dual db shoulder to overhead, start with strict reps before moving to push press/jerks… rest to 3:00, then back to A1, x 3… build loads over 3 sets
@ 10:00 start B
B. 5:00 Test – barbell @ 100% of A
30 ground to overhead
*execute 5 bjsd (24”/20”) every stop or drop of barbell
(This test is for time, capped @ 5:00… goal of test is for you to hold on the barbell for as long as possible… fastest time with least amount of bjsd)
Rest to 20:00, then C
C. 4 sets @ 85% effort… capped @ 12:00
200m run (250m row/ski, x 2 bike erg)
9 kb swings… nte 32kg/24kg
12 burpees over bar (from A/B)… lateral hops/step-overs
D. post WOD recovery
Day 2
WOD 210525
Warm-up – Coach’s Choice
A. EMOM 10:00
Evens – 30sec strict/weighted push-ups
Odds – 30sec strict/weighted pulling reps
No rest b/t A&B
B. Farmer’s carry the sidewalk loop (200m)
@ 15:00 on timer, start C
C. 100 wall balls for time
No rest b/t C&D
D. Farmer’s carry the sidewalk loop (200m)
No rest b/t D& E
E. 1000m for time… row/ski, x 2 bike erg
F. post WOD recovery
Day 3
WOD 210526
Warm-up – Coach’s Choice
A. Unbroken Power Cleans – 6. 6. 6. 6. 6.
Execute 3-5 wall climbs @ dots
(6 upc + dots every 3min… build to 6RM)
Rest 5min after 5th set, then B
B. AMRAP 12:00 @ 80-90% effort
20 shoulder to overhead… nte 75/55
30sec FLR
50 double unders (x2 singles)
30sec wall sit
C. post WOD recovery
Day 4
WOD 210527
Aerobic Repeats + ROMWOD
A. AMRAP 20:00 @ 90% aerobic effort… row/bike/ski, x 2 bike erg
500m. 400m. 300m. 200m. 100m. 200m. 300m. 400m. 500m
Rest 30sec @ dots
B. post WOD recovery
Day 5
WOD 210528
Warm-up – Coach’s Choice
A. EMOM 5:00
3 unbroken hand squat cleans… build as you go
Rest to 10:00, then B
B. AMRAP 20:00 @ 90% effort… barbell @ 100% of A
*1 squat clean
2 rope climbs (x 2 floor to standing)
200m run
12 t2b
*add 1 rep each round!
C. post WOD recovery
Day 6
WOD 210529
WOD – Coach’s Choice
