Day 1
WOD 210712
Warm-up – Coach’s Choice
A. 10. 8. 6. 4. – Back Squats… work on a 3min clock (10 @ 0:00, 8 @ 3:00, and so on)
10 renegade rows @ dots… total reps, alternate arms
Rest additional 3min after 4th set, then B
B. AMRAP 15:00 @ 80-90% effort… barbells nte 95/65
21cal/18cal row or ski
Max barbell thrusters until *EMOM
*7 burpees @ 0:00, 3:00, 6:00, 9:00, 12:00
C. post WOD recovery
Day 2
WOD 210713
Warm-up – Coach’s Choice
Tuesday Grinder
A. Complete workload @ 80-90% effort
21. 18. 15. 12. 9. 6. 3.
Kb swings (24kg/16kg)
Hrpu
T2b
Med ball step-ups (24”/20”)
200m run @ dots
B. post WOD recovery
Day 3
WOD 210714
Warm-up – Coach’s Choice
A. 1 set of complex every 3min, x 5… build barbell accordingly
1 squat clean + 2 front squats + 3 shoulder to overhead + 30sec SB each side
Rest additional 3min after 5th set, then B
B. AMRAP 12:00 @ 90% effort
30 double unders/50 singles
20 shoulder to overhead… nte 75/55
10 pull-ups (jumping or kipping)
C. post WOD recovery
Day 4
WOD 210715
Aerobic Repeats + ROMWOD
A. Choose a pair of modalities, and execute 1 set every 4min, x 6… work @ 90% aerobic effort
Option 1 – 200m run + 400m row
Option 2 – 250m ski + 400m row (can only have 4 athletes here)
Option 3 – 200m row + 1000m bike erg (can only have 2 athletes here)
B. ROMWOD
Day 5
WOD 210716
Warm-up – Coach’s Choice
A. EMOM 15:00
1) 10 half kneeling db curl & press (right knee down, right arm working)
2) 10 half kneeling db curl & press (left knee down, left arm working)
3) 8-10 db single arm row each arm
4) AMRAP 45sec – step ups w/curl & press db
5) 45sec wall sit
Rest 5min, then B
B. Thank You Coach Colin!
Complete workload for time
15cal – apparatus of choice
12 pull-ups (jumping or kipping only, no rings)
9 burpee box jump up and over (24”/20”)
12 pull-ups
15cal
12 pull-ups
9 burpee box jump up and over
C. post WOD recovery
Day 6
WOD 210717
WOD – Coach’s Choice
