Day 1
WOD 210614
Warm-up – Coach’s Choice
A. @ 0:00…
12-9-6
Wall balls
Kb sdhp (32kg/24kg)
Bjsd (24”/20”)
B. @ 6:00…
12-9-6
Kb swings (32kg/24kg)
T2b
Burpees
C. @ 15:00… Repeat A
D. @ 21:00… Repeat B
E. @ 27:00… work @ testing effort
3:00 Cap
9 wall balls
9 kb sdhp
9 bjsd
9 kb swings
9 t2b
9 burpees
F. post WOD recovery
Day 2
WOD 210615
Warm-up – Coach’s Choice
A. 1 set every 90sec, x 5… build complex as you go
1 deadlift + 1 power clean + 1 front squat + 1 push jerk
Rest 5min after 5th set, then B
B. Complete workload @ 90% effort
1. 2. 3. 4. 5. – squat clean thrusters @ 100% of A
6 pull-ups + 8 bjsd @ dots
(pull-up options: ctb, chin over bar, jumping)
(bjsd options: 30”, 24”, 20”, med ball step-ups)
C. post WOD recovery
Day 3
WOD 210616
Warm-up – Coach’s Choice
A1. @ 0:00, 8:00, 16:00, 24:00… work @ high intensity… barbells nte 95/65
10cal/8cal row, bike or ski + 9 hang power cleans + 6 burpees over bar + 30sec deadlift hold
A2. @ 4:00, 12:00, 20:00, 28:00… work @ high intensity… dumbbells nte 50/35
30sec farmer’s carry hold + 6 goblet lunges + 9 dual db push jerks + 10cal/8cal row, bike or ski
B. post WOD recovery
Day 4
WOD 210617
Aerobic Repeats + ROMWOD
A. Choose a workload you can complete in 25:00 @ 90% aerobic effort
5000m row, 30sec FLR every 500m
Or
4000m row, 30sec FLR every 400m
Or
3000m row, 30sec FLR every 300m
B. ROMWOD
Day 5
WOD 210618
Warm-up – Coach’s Choice
A. 2 sets @ 90% effort
500m row
35 hang power snatch… nte 75/55
20 burpees
Rest to 15:00, then B
B. 2 sets @ 90% effort
400m run
35 wall balls
20 burpees
C. post WOD recovery
Day 6
WOD 210619
WOD – Coach’s Choice
