Day 1
WOD 210920
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build bar as you go
1 power clean + 1 hang squat clean + 1 clean & jerk
5 t2b/hanging abs
30 double unders / 50 singles
Rest additional 3min after 5th set, then B
B. 1 set every 3min, x 5… build bar as you go
1 squat clean
5 pull-ups
5 wall balls
30 double unders / 50 singles
C. post WOD recovery
Day 2
WOD 210921
Warm-up – Coach’s Choice
A1. 6 strict press… rest to top of minute, then A2.
A2. AMRAP 30sec – strict pulling reps… rest 30sec, then A3
A3. 20 jump squats… rest to 4:00 on timer, then back to A1, x 3
Rest to 15:00 on timer, then B
B. 1 set every 2min, x 5… choose a modality and work @ 90% effort
Options:
200m run + 30sec FLR
250m row + 30sec FLR
250m ski + 30sec FLR
500m bike erg + 30sec FLR
Rest 2min after 5th set, then C
C. AMRAP 5:00
15 kb swings… nte 24kg/16kb
10 burpees
D. post WOD recovery
Day 3
WOD 210922
Warm-up – Coach’s Choice
A1. 8 dual dumbbell deadlifts… rest to top of minute, then A2
A2. 1 squat clean thruster + 2 thrusters… no rest b/t A2 & A3
A3. 30sec side bridge each side… rest to 3:30, then back to A1, x 3
Rest to 15:00 on timer, then B
B. AMARP 6:00 @ 90% effort
15 wall balls
10 alternating single arm devil’s press… nte 50/35
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
10 sdhp… nte 95/65
15 bjsd – OR – 16 med ball step-ups… @ 24”/20”
D. post WOD recovery
Day 4
WOD 210923
Aerobic Repeats + ROMWOD
A. 3 x 6:00… rest 2:00 b/t sets… apparatus of choice… work @ 90% aerobic effort
B. ROMWOD
Day 5
WOD 210924
Warm-up – Coach’s Choice
A. @ 0:00… Execute workload @ 90% effort… barbells nte 95/65
12-9-6-3
Front squats
Bar-facing burpees
Shoulder to overhead
B. @ 10:00… Execute workload @ 90% effort… barbells nte 115/75
12-9-6-3
Hang power cleans
Bjsd/step-ups
T2b/hanging abs
C. @ 20:00… Execute workload @ 90% effort… barbells nte 135/95
12-9-6-3
Pull-ups
Deadlifts
Med ball cleans
D. post WOD recovery
Day 6
WOD 210925
WOD – Coach’s Choice
