Day 1
WOD 210726
Repeat WOD 190726
Repeat WOD 180720
warm-up – Coach’s Choice
A1. 20sec sprint (apparatus of choice)… rest to 2:00 on timer, then A2
A2. AMRAP 20sec – burpees AFAP… rest to 4:00 on timer, then back to A1, x 3
rest as needed, then B
B. Complete 1 set @ high intensity
10 ring muscle-ups – OR – 20 pull-ups
25 thrusters… nte 75/55
1000m row – OR – 800m run
25 thrusters
10 ring muscle-ups – OR – 20 pull-ups
C. post WOD recovery
Day 2
WOD 210727
Repeat WOD 180727
Repeat WOD 180420
warm-up – Coach’s Choice
A. 100 wall balls for time
rest to 10:00 on timer, then B
B. 1 set for time… barbells nte 95/65
500m row
30 clean to overhead
rest to 20:00 on timer, then C
C. 40 burpee box jumps for time… 24”/20”
D. post WOD recovery
Day 3
WOD 210728
Repeat WOD 170728
warm-up – Coach’s Choice
A1. 8 barbell clean grip deadlifts @ 20X1 tempo… rest to top of minute, then A2
A2. 5 dumbbell hang squat cleans + 5 dumbbell push jerks… rest to 3:00, then back to A1, x 4
A1 @ 0:00, 3:00, 6:00, 9:00
rest to 12:00 on timer, then B
B. 5 x 10sec AB sprints every 2min… @ 12:00, 14:00, 16:00, 20:00, 22:00
rest to 25:00, then C
C. AMRAP 5:00 for a max score of:
60 wall balls
max double unders until time expires (sub bjsd for double unders)
D. post WOD recovery
Day 4
WOD 210729
Repeat WOD 200730
Aerobic Repeats + ROMWOD
A. 2 x 7 sets of 30sec row/ski @ 90% aerobic effort… rest 30sec b/t sets… rest 5min b/t blocks
B. ROMWOD
Day 5
WOD 210730
Repeat WOD 200731
warm-up – Coach’s Choice
A. EMOM 5:00… build your complex
minute 0-1… 5 deadlifts
minute 1-2… 1 deadlift + 4 hang squat cleans
minute 2-3… 1 deadlift + 1 hang squat clean + 3 hang power clean & jerks
minute 3-4… 1 deadlift + 1 hang squat clean + 1 hang power clean & jerk + 2 shoulder to overhead
minute 4-5… 1 deadlift + 1 hang squat clean + 1 hang power clean & jerk + 1 shoulder to overhead + 1 thruster!
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ aerobic flow pace… barbells @ 100% of “A”
1 rep of barbell complex (last minute)
3 burpees over bar (lateral hops/steps)
5 pull-ups/ring rows/muscle-ups (ring or bar)
200m run
C. post WOD recovery
Day 6
WOD 210731
WOD – Coach’s Choice
