Day 1
WOD 220620
Repeat 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 2
WOD 220621
Warm-up – Coach’s Choice
A1. 6 loaded squats… athlete’s choice… rest to top of minute, then A2
A2. AMRAP 30sec – strict/weighted pulling reps… rest to 3:00, then back to A1, x 4
Rest additional 3min after 4th set, then B
B. Complete workload for time… capped @ 15:00
75 hrpu
50 t2b
25 ground to overhead… nte 155/105
C. post WOD recovery
Day 3
WOD 220622
Repeat 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 220623
Repeat WOD 210909
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. Complete workload on apparatus of choice… 90% aerobic effort
5:00 work, 1:00 rest
3:00 work, 1:00 rest
1:00 work, 1:00 rest
1:00 work, 1:00 rest
3:00 work, 1:00 rest
5:00 work, finished
B. ROMWOD
Optional FBB for Open Gym
A1. 5 kang squats @ slow tempo… rest 30sec, then A2
A2. 5 weighted push-ups w/2sec pause at bottom and top of each rep… rest 30sec, then A3
A3. 30sec side bridge each side… rest 2min, then back to A1, x 3
Rest as needed, then B
B1. 8 goblet split squats… rest to top of minute, then B2
B2. 6-8 chest supported db row… rest to top of minute, then B3
B3. 8-10 weighted back extensions… rest 2min, then back to B1, x 3
Day 5
WOD 220624
Repeat WOD 210917
Warm-up – Coach’s Choice
Barbells nte 95/65 for all pieces
A. 3 sets @ 90% effort… capped at 7:00
12 kb swings (24kg/16kg)
12 front squats
12 hanging abs
Rest 4min, then B
B. 3 sets @ 90% effort… capped @ 7:00
12 hang power cleans
12 lateral burpees over bar
12 wall balls
Rest 4min, then C
C. 3 sets @ 90% effort… capped @7:00
12 deadlifts
12 shoulder to overhead
12 bjsd/step-ups (24”/20”)
D. post WOD recovery
Day 6
WOD 220625
WOD – Coach’s Choice
