Day 1
WOD 220606
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build barbell if appropriate
1 squat clean + 2 front rack lunges + 3 burpees over bar + 4 t2b + 5 pull-ups
Rest additional 3min after 5th set, then B
B. 6 x 90sec work… rest 30sec b/t sets
200m run + max air squats until time expires
C. post WOD recovery
Day 2
WOD 220607
Warm-up – Coach’s Choice
A1. 8 dual dumbbell shoulder to overhead… rest to top of minute, then A2
A2. AMRAP 30sec – strict hanging abs… rest to top of minute, then A3
A3. 50 double unders – OR – 10 bjsd (24”/20”)… rest to 4:00, then back to A1, x 4
Rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort
20 alternating db hang clean & jerks… 50/35
15 hrpu
10 pull-ups
C. post WOD recovery
Day 3
WOD 220608
Warm-up – Coach’s Choice
A. 3 x 8 back squats… squat every 2min
Rest 2min, then B
B. 3 x 8 clean grip deadlifts… deadlift every 2min
Rest 3min, then C
C. Complete workload @ 90% effort… partition as desired… 15:00 cap
150 wall balls
100 double unders/singles
50 power cleans… 135/95
D. post WOD recovery
Day 4
WOD 220609
Aerobic Repeats + ROMWOD
A. On a 28:00 running clock, execute the following workload…
2:00 hard, 2:00 easy
3:00 hard, 3:00 easy
4:00 hard, 4:00 easy
3:00 hard, 3:00 easy
2:00 hard, 2:00 easy
B. ROMWOD
Day 5
WOD 220610
Warm-up – Coach’s Choice
A1. 5 burpees AFAP + 8cal/6cal Assault Bike Sprint + 10 squat hops to 15# plate… rest to 3:00, then A2
A2. Sled push + 5 burpees AFAP + sled drag… rest to 6:00, then back to A1, x 3
Rest 5min, then B
B. AMRAP 7:00 @ 90% effort
15 ground to overhead @ 75/55
5 bar muscle-ups – OR – 10 pull-ups
C. post WOD recovery
Day 6
WOD 220611
WOD – Coach’s Choice
