Day 1
WOD 210816
Warm-up – Coach’s Choice
A. 4 x 6/6 barbell split stance RDL… work every 3min
Rest b/t sets = 2 tgu @ moderate load – OR – 10 pvc overhead reverse lunges
(SSRDL @ 0:00, 3:00, 6:00, 9:00)
@ 12:00 on timer, start B
B. 5 x 1:00 burpees to target, rest 1:00 b/t sets
Rest 5min after 5th set, then C
C. AMRAP 5:00 @ 90% effort
Power cleans @ 100% of A
5 bjsd/step-ups EMOM, starting @ 0:00… nte 24”/20”
D. post WOD recovery
Day 2
WOD 210817
Warm-up – Coach’s Choice
A1. 6-8 half kneeling db press each arm (working arm is opposite of kneeling knee)… rest to top of minute, then A2
A2. 10 med ball clean wall balls… rest to 3:00, then back to A1, x 3
Rest to 12:00 on timer, then B
B. AMRAP 7:00 @ 90% effort
12 t2b
9 front squats… nte 95/65
30 double unders/50 singles
Rest 4min, then C
C. AMRAP 7:00 @ 90% effort
12 pull-ups (no rings)
9 shoulder to overhead… nte 95/65
6 burpees over bar (lateral hops/step-over)
D. post WOD recovery
Day 3
WOD 210818
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build as you go… no failed attempts please
2 squat cleans + 4 front rack reverse lunges + 6 hang clean & jerks + 8 high box jumps
Rest to 20:00 on timer, then B
B. Choose a Test and Go For It!… all tests have 10min cap!
Test 1) 20 rope climbs for time
Test 2) 150 kb swings for time @ 24kg/16kg
Test 3) 2k row time trial
Test 4) 40 bar muscle-ups for time
Test 5) 100 pull-ups for time
C. post WOD recovery
Day 4
WOD 210819
Aerobic Intervals + ROMWOD
Warm-up – Set up Erg monitors for 200m intervals w/30sec rest b/t sets, and execute 4 sets… increase intensity over 4 sets
Warm-up Recovery – go into memory to identify your average pace/500m for the 4 intervals… For example… 1:55/500m avg… this will be your training goal for today’s workout
A. 8 x 90sec row @ your pace established in the warm-up… rest 1min b/t sets
B. ROMWOD
Day 5
WOD 210820
Warm-up – Coach’s Choice
A. Tabata Mash-up
8 sets of:
20sec – hang power cleans… nte 115/75… rest 10sec
20sec – air squats… rest 10sec in bottom of the squat
Rest 4min after 8th round, then B
B. Tabata Mash-up
8 sets of:
20sec – t2b… rest 10sec
20sec – shoulder to overhead… nte 115/75… rest 10sec in overhead position
Rest 4min after 8th round, then C
C. AMRAP 6:00 @ whatever percentage of effort you have left!
26 db power snatches… nte 50/35
27 wall balls
27 burpees
D. post WOD recovery
Day 6
WOD 210821
WOD – Coach’s Choice
