Day 1
WOD 210705
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build barbell each set… no failed reps please
6 shoulder to overhead
8 strict pulling reps
20sec sprint on apparatus of choice
Rest 3min after the 5th 3min block, then B
B. AMRAP 12:00 @ 80-90% effort
12 deadlifts @ 100% of “A”
10 lunges (no load)
8 burpee box jumps/step-ups… box height is athlete’s choice
C. post WOD recovery
Day 2
WOD 210706
Warm-up – Coach’s Choice
A. 2 sets AFAP
20 db power snatch… nte 50/35
25 air squats
30 double unders/50 singles
*immediately upon completion, execute 60sec FLR
Rest to 10:00 on timer, then B
B. 2 sets AFAP
20 wall balls
15 Russian kb swings… nte 32kg
10 burpees
*immediately upon completion, execute 90sec FLR
Rest to 20:00 on timer, then C
C. 2 sets AFAP
25 hrpu
10/10 db hang clean & jerks… nte 50/35
15 hanging abs
*immediately upon completion, execute 120sec FLR
D. post WOD recovery
Day 3
WOD 210707
Warm-up – Coach’s Choice
A. EMOM 8:00
Evens – 10 dual dumbbell step-ups (2 risers or 4 bumper plates)
Odds – 10 dual dumbbell curl & press
B. EMOM 8:00
Evens – power clean cluster – 2. 2. 2 – step over bar @ dots… barbell nte 135/95
Odds – 150m/135m row/ski/bike erg x 2
C. EMOM 8:00
Evens – 10 dual dumbbell deficit reverse lunge (1 riser or 1-2 bumper plates)
Odds – AMRAP 30sec strict pulling reps
D. EMOM 8:00
Evens – clean & jerk cluster – 1. 1. 1. 1. 1 – step over bar @ dots
Odds – 150m/135m row/ski/bike erg x 2
E. post WOD recovery
Day 4
WOD 210708
Aerobic Intervals + ROMWOD
A1. 5 x 1:00, rest 1:00 b/t sets… immediately after 5th set, execute 60sec side bridge each side + 60sec FLR, then A2
A2. 5 x 1:00, rest 1:00 b/t sets
B. ROMWOD
Day 5
WOD 210709
Warm-up – Coach’s Choice
A. EMOM 5:00… start light, finish heavy
3 unbroken hang squat cleans
Rest 5min, then B
B. Complete workload @ aerobic flow pace… cap is Coach’s Choice… barbell @ 100% of A
50 wall balls
6 pull-ups
5 hang squat cleans
40 wall balls
12 pull-ups
4 hang squat cleans
30 wall balls
18 pull-ups
3 hang squat cleans
20 wall balls
24 pull-ups
2 hang squat cleans
10 wall balls
30 pull-ups
1 hang squat clean
Day 6
WOD 210710
WOD – Coach’s Choice
