Day 1
WOD 210607
Warm-up – Coach’s Choice
A. EMOM 12:00… barbell load(ing) is Athlete’s Choice
1) 5 deadlifts
2) 5 power cleans
3) 5 front squats
4) 5 push jerks
Rest 3:00 after last set of EMOM, then B
B1. 3:00 – Pull-up Cluster… (pull-up options: ctb, chin over bar, jumping)
3. 2. 1. 3. 2. 1. 3, rest 10sec @ dots… rest until time expires, then B2
B2. 4:00 – EMOM
4 bjsd + 2 squat clean thrusters
(bjsd options: 30”, 24”, 20”, med ball step-ups… barbell @ 100% of A)
Rest 1:00 after last set of EMOM, then back to B1, x 2
C. post WOD recovery
Day 2
WOD 210608
Warm-up – Coach’s Choice
A. @ 0:00… 3 sets @ 90% effort
15 kb swings… nte 24kg/16kg
15 burpees
B. @ 6:00… 3 sets @ 90% effort
14 wall balls
16 db power snatches… nte 50/35
C. @ 12:00…
2:00 – side bridge (L)
2:00 – side bridge (R)
2:00 – FLR
D. @ 20:00… 1 set @ high intensity
2:00 – FLR
15 kb swings
15 burpees
2:00 – side bridge (L)
14 wall balls
16 db power snatches
2:00 – side bridge (R)
E. post WOD recovery
Day 3
WOD 210609
Warm-up – Coach’s Choice
A. Squat Clean… 5. 4. 3. 2. 1 – work every 2min… build barbell accordingly
30 double unders/50 singles @ dots
Rest 5:00 after last set, then B… reduce barbells to 80% of A
B. 1 set every 3min, x 6
20sec Assault Bike sprint – OR – 20sec row sprint
3 hang squat cleans
2 burpees over bar
1 rope climb (1 floor to standing + 3 k2e on rope)
C. post WOD recovery
Day 4
WOD 210610
Aerobic Repeats + ROMWOD
A. Choose a workload that can be achieved in a 24:00 window…
8 x 500m row… rest 1min b/t sets
Or
8 x 400m row… rest 1min b/t sets
Or
8 x 300m row… rest 1min b/t sets
B. ROMWOD
Day 5
WOD 210611
Warm-up – Coach’s Choice
A. 1 set every 3:30, x 5… (0:00, 3:30, 7:00, 10:30, 14:00)… barbells nte 75/55
200m row + 15 hang power snatch + 5 burpees
@ 20:00, start B
B. 1 set every 3:30, x 5… (20:00, 23:30, 27:00, 30:30, 34:00)
200m run + 15 wall balls + 5 burpees
C. post WOD recovery
Day 6
WOD 210612
WOD – Coach’s Choice
