Day 1
WOD 210913
Warm-up – Coach’s Choice
A1. 6 barbell push press… rest to top of minute, then A2
A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring mu… rest to 3:00, then back to A1, x 4
Rest 3min after 4th set, then B
B. WOD 2 – August FNL
Complete workload for time… 15:00 cap
400m run
60 empty barbell back squats
400 run
30 front squats… 75/55
400m run… you must be out the door by 12:00!!
15 overhead squats*… 95/65
*if you cannot overhead squat, or the load is not appropriate… use PVC or empty barbell… execute 15 overhead squats at the lighter load… or 16 overhead reverse lunges
C. post WOD recovery
Day 2
WOD 210914
Warm-up – Coach’s Choice
A. EMOM 15:00
1) 40sec FLR
2) 40sec wall sit
3) 40sec SB (R)
4) 40sec SB (L)
5) 40sec heavy farmer’s carry hold
Rest 5min, then B
B. AMRAP 20:00 @ 80-90% effort
60cal – apparatus of choice
30 alternating db hang clean & jerk… nte 50/35
15 burpee box jump up and over… nte 24”/20”
60 wall balls
30 db power snatch
15 burpee box jump up and over
C. post WOD recovery
Day 3
WOD 210915
Warm-up – Coach’s Choice
A. 1 set every 2:30, x 5… build as you go
1 squat clean + 2 front rack reverse lunges + 3 push jerks + 4 pull-ups + 5 t2b
Immediately after 5th set, start B
B. Farmer’s carry the 200m loop (this a 7min block of time… C starts when that 7min expires)
C. Complete workload @ high intensity… 13:00 cap
500m row
150 double unders (sub = 40 bjsd or 40 med ball step-ups)
50 burpees
30 ground to overhead… nte 95/65
D. post WOD recovery
Day 4
WOD 210916
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. Choose an Erg and execute workload @ 90% repeatable aerobic effort
8 x 1:30 work, 1:00 rest b/t sets
Goal is consistency over increased effort
B. ROMWOD
Day 5
WOD 210917
Warm-up – Coach’s Choice
Barbells nte 95/65 for all pieces
A. 3 sets @ 90% effort… capped at 7:00
15 kb swings (24kg/16kg)
15 front squats
15 hanging abs
Rest 4min, then B
B. 3 sets @ 90% effort… capped @ 7:00
15 hang power cleans
15 lateral burpees over bar
15 wall balls
Rest 4min, then C
C. 3 sets @ 90% effort… capped @7:00
15 deadlifts
15 shoulder to overhead
15 bjsd/step-ups (24”/20”)
D. post WOD recovery
Day 6
WOD 210918
WOD – Coach’s Choice
