Day 1
Hero WOD 210531
warm-up – Coach’s Choice
A. “Gary J. Buro”
Complete workload for time:
200m sandbag carry
34 bar-facing burpees
60 wall balls
50 kb swings… not to exceed 32kg/24kg
40 ground to overhead… not to exceed 95/65
34 bar-facing burpees
200m sandbag carry
B. post WOD recovery
Day 2
WOD 210601
Warm-up – Coach’s Choice
A. 1 set every 4:00, x 4… (0:00, 4:00, 8:00, 12:00)… barbells nte 75/55
200m row + 15 hang power snatch
@ 20:00, start B
B. 1 set every 4:00, x 4… (20:00, 24:00, 28:00, 32:00)
200m run + 15 wall balls + 10 burpees
C. post WOD recovery
Day 3
WOD 210602
Warm-up – Coach’s Choice
A. 1 set of barbell complex every 90sec, x 6… build as you go (0:00, 1:30, 3:00, 4:30, 6:00, 9:00)
1 deadlift + 1 power clean + 1 front squat + 1 push jerk
@ 12:00, start B… reduce barbell to 80% of A
B. 1 set of workload every 3:00, x 5… building barbell is athlete’s choice (12:00, 15:00, 18:00, 21:00, 24:00)
1 squat clean thruster
6 pull-ups… (pull-up options: ctb, chin over bar, jumping)
8 bjsd… (bjsd options: 30”, 24”, 20”, med ball step-ups)
C. post WOD recovery
Day 4
WOD 210603
Aerobic Repeats + ROMWOD
A. Training session will consist of 3 Blocks of 6 x 30sec work, 30sec rest
Block 1 @ 0:00
Block 2 @ 8:00
Block 3 @ 16:00
Modality Options: Row, Ski, BikeErg, Assault Bike, Run (parking lot… loading dock – go left to curb and back)
B. ROMWOD
Day 5
WOD 210604
Warm-up – Coach’s Choice
A. 10 sets @ aerobic flow pace
10 overhead lunges… nte 50/35
10 alternating db hang clean & jerks… nte 50/35
5 burpees over db
1 rope climb
B. post WOD recovery
Day 6
WOD 210605
WOD – Coach’s Choice
