Day 1
WOD 210906
Warm-up – Coach’s Choice
A. 5/5. 4/4. 3/3. 2/2. 1/1. – Single Arm DB Thruster, each arm… build if appropriate
Run to curb and back + 30sec FLR @ dots… work every 3min
Rest additional 3min after 5th set, then B
B. AMRAP 5:00 @ 90% effort
9 wall balls
6 alternating single arm devil’s press… nte 50/35
Rest 2min, then C
C. AMRAP 5:00 @ 90% effort
9 pull-ups
6/6 db hang clean & jerks… nte 50/35
D. post WOD recovery
Day 2
WOD 210907
Warm-up – Coach’s Choice
A. 1 set every 3:30, x 5… barbell load nte 95/65
20cal row/bike/ski + 9 power cleans + 7 bjsd/step-ups (24”/20)
Rest to 20:00, then B
B. 1 set every 3:00, x 5… barbell load nte 135/95
20 double unders/45 singles + 9 shoulder to overhead + 7 lateral burpees over bar
C. post WOD recovery
Day 3
WOD 210908
Warm-up – Coach’s Choice
A. EMOM 12:00
1) 8-10 db chest press
2) 8-10 db single arm row, each arm
3) 8-10 goblet reverse lunges
Rest to 15:00 on timer, then B
B. Complete workload @ high intensity… capped @ 5:00
12-9-6-3
T2b
Sdhp… 95/65
Wall balls
Rest additional 5:00 after cap, then C
C. Complete workload @ high intensity… capped @ 5:00
3-6-9-12
Kb swings (24kg/16kg)
Burpees
Pull-ups
D. post WOD recovery
Day 4
WOD 210909
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. Complete workload on apparatus of choice… 90% aerobic effort
5:00 work, 1:00 rest
3:00 work, 1:00 rest
1:00 work, 1:00 rest
1:00 work, 1:00 rest
3:00 work, 1:00 rest
5:00 work, finished
B. ROMWOD
Day 5
WOD 210910
Warm-up – Coach’s Choice
A. 1 set of complex every 2min, x 5… build bar accordingly
3 front squats + 2 front rack lunges + 3 push jerks
Rest additional 4min after 5th set, then B
B. AMRAP 16:00 @ 80-90% effort… barbell @ 100% of A
6 deadlifts
10 hrpu
3 squat cleans
2 rope climbs… sub is Coach’s Choice
1 squat clean thruster
10cal – row/bike/ski
C. post WOD recovery
Day 6
WOD 210911
WOD – Coach’s Choice
