Day 1
WOD 220613
Warm-up – Coach’s Choice
A1. 8 loaded squats… athlete’s choice… rest to top of minute, then A2
A2. 8 dual db curl & press (both arms same time)… rest to 3:00, then back to A1, x 4
Rest additional 3min after 4th set, then B
B. AMRAP 3:00 @ 90% effort
250m row
6 devil’s press… dbs nte 50/35 each hand
10 bjsd… nte 30”
Rest 3min, then C
C. AMRAP 3:00 @ 90% effort
250m row
10/10 db hang clean & jerks
15 t2b
Rest 3min, then D
D. AMRAP 3:00 @ 90% effort
250m row
10 renegade rows… athlete’s choice
Wall balls until time expires
E. post WOD recovery
Day 2
WOD 220614
Warm-up – Coach’s Choice
A1. 8cal/6cal Assault Bike Sprint + 7 dual db power cleans (load is athlete’s choice)… rest to 3:00, then A2
A2. 6 burpees AFAP + 8cal/6cal Ski Erg Sprint… rest to 6:00, then A3
A3. Sandbag push down & back + 10 pull-ups… rest to 9:00, then back to A1, x 2
Rest additional 3min after round 2, then repeat
B. post WOD recovery
Day 3
WOD 220615
Warm-up – Coach’s Choice
Heavy MAP!
A. AMRAP 8:00 @ 80-90% effort
30 air squats
6 db power snatch… nte 75/50
50 double unders/100 singles
Rest 4min, then B
B. AMRAP 8:00 @ 80-90% effort
10 wall climbs – OR – 20 inchworm push-ups
6 power cleans… nte 165/115
15 wall balls
Rest 4min, then C
C. AMRAP 8:00 @ 80-90% effort
20 med ball step-ups
6/6 single arm push jerks… nte 75/50
12 burpees
D. post WOD recovery
Day 4
WOD 220616
Aerobic Repeats + ROMWOD
(FBB Optional)
A. Accumulate as many intervals as possible in 28:00 of:
1000m – apparatus of choice… rest 2min b/t sets… (bike erg x2)
B. ROMWOD
FBB Option
A1. 8 goblet squats @ 22X1 tempo… rest 30sec, then A2
A2. AMRAP 30sec – strict/weighted pulling reps… rest 30sec, then A3
A3. 8 split stance barbell RDL (each leg)… rest 30sec, then A4
A4. 8 cgbp @ 22X1 tempo… rest 30sec, then A5
A5. AMRAP 30sec – strict hanging abs… rest 2-3min, then back to A1, x 3-4
Day 5
WOD 220617
Warm-up – Coach’s Choice
A. 10:00 – accumulate as many heavy sled pushes as possible in 10min
Rest 5min, then B
B. AMRAP 15:00 @ 80-90% effort… barbells nte 185/125
60 bar-facing burpees
30 deadlifts
15 wall climbs
@ 0:00, 3:00, 6:00, 9:00 & 12:00 execute 5 bar muscle-ups – OR – 10 pull-ups
C. post WOD recovery
Day 6
Shed Closed for Spring Fling Competition
