Day 1
WOD 220516
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build your bar as you go
Choose a sprint:
Run to curb & back, or…
8cal/6cal Assault Bike, or…
10cal/8cal row
+
3 heavy squat cleans
Rest additional 3min after 5th set, then B
B. AMRAP 5:00 @ 90% effort
Alternating single arm devil’s press… nte 50/35
Rest 2min, then C
C. AMRAP 5:00 @ 90% effort
3 pull-ups
6 push-ups
9 air squats
D. post WOD recovery
Day 2
WOD 220517
Warm-up – Coach’s Choice
A1. 6 db split stance RDL each leg… rest to top of minute, then A2
A2. 6-8 single arm row each arm… rest to top of minute, then A3
A3. 8-10 high box jumps… rest to 4:00, then back to A1, x 3… increase loads as you go
@ 12:00, start B
B. AMRAP 3:00 @ testing effort
Burpee pull-ups
Rest 5min, then C
C. 1 set @ testing effort
60cal row
30 clean & jerks @ 135/95
D. post WOD recovery
Day 3
WOD 220518
Warm-up – Coach’s Choice
A. Complete workload @ 80-90% effort… barbell loads increase within the chipper
400m run
30 overhead squats… 75/55
10 alternating db hang clean & jerk… 50/35
500m row
20 front squats… 95/65
10 alternating db hang clean & jerk
200m run
30 back squats… 115/75
10 t2b
250m row
20 deadlifts… 135/95
10 t2b
Farmer’s carry the sidewalk loop
B. post WOD recovery
Day 4
WOD 220519
Aerobic Repeats + ROMWOD
A. Execute workload @ 90% aerobic effort
2 x 10min… rest 5min b/t sets
B. ROMWOD
Day 5
WOD 220520
Warm-up – Coach’s Choice
Friday Mixed Modal Sprints
Athletes can start anywhere, but must maintain order of 1, 2, 3
A1. 6 burpees AFAP + 8cal/6cal Ski Erg sprint… rest to 3:00, then A2
A2. 8cal/6cal Assault Bike sprint + 9 pull-ups… rest to 6:00, then A3
A3. Heavy sled sprint + 7 dual db shoulder to overhead… rest to 9:00, then back to A1, x 2
Rest additional 2min after first block, then repeat
B. post WOD recovery
Day 6
WOD 220521
WOD – Coach’s Choice
