Day 1
WOD 220627
Repeat WOD 211029
Warm-up – Coach’s Choice
A. 1 set every 2:00, x 5… build barbell as you go
1 squat clean
2 single arm strict press each arm
Rest 5min after 5th set, then B
B. AMRAP 15:00 @ 90% effort
1 squat clean @ 100% of A
1 wall climb
1 burpee pull-up
*add 1 rep to each movement per round
C. post WOD recovery
Day 2
WOD 220628
Repeat WOD 211027
Warm-up – Coach’s Choice
A. AMRAP 6:00 @ 80-90% effort… barbell nte 75/55
30 double unders / 50 singles
20 shoulder to overhead
10 front squats
Rest 3:00, then B
B. AMRAP 6:00 @ 80-90% effort… barbell nte 95/65
15 bjsd – OR – med ball step-ups
12 hang power cleans
9 t2b
Rest 3:00, then C
C. AMRAP 6:00 @ 80-90% effort… barbell nte 115/75
12 kb swings… athlete’s choice
9 wall balls
6 sdhp
Rest 3:00, then D
D. AMRAP 6:00 @ 80-90% effort… barbell nte 135/95
15cal – apparatus of choice
3 clean & jerks
E. post WOD recovery
Day 3
WOD 220629
Warm-up – Coach’s Choice
A1. 4 loaded squats… athlete’s choice… rest to top of minute, then A2
A2. 8 renegade rows (push-up, row, row = 1 rep)… rest to 3:00, then back to A1, x 4
Rest additional 3min after 4th set, then B
B. Try to finish “Angie” in 15:00 or faster
100 pull-ups
100 push-ups
100 sit-ups
100 air squats
C. post WOD recovery
Day 4
WOD 220630
Repeat WOD 211028
Aerobic Repeats + ROMWOD
A. 8 x 1:30 work, 1:30 rest
Work = 12cal on apparatus of choice
+
Filler to 1:30
Filler Options:
Jump rope
Burpees
Step-ups
B. ROMWOD
Optional FBB for Open Gym
A1. 8 goblet reverse lunges, total reps, alternate legs… rest 30sec, then A2
A2. 8 single arm torso row each arm… rest 30sec, then A3
A3. AMRAP 30sec – strict toes to rings… rest 30sec, then A4
A4. AMRAP 30sec – strict chin ups… rest 2min, then back to A1, x 3
Rest as needed, then B
B1. 16 alternating db chest press… rest 30sec, then B2
B2. 8 single leg db RDL each leg… rest 30sec, then B3
B3. 15 banded hip thrusts… rest 30sec, then B4
B4. 8 half kneeling arnold’s press each arm… rest 2min, then back to B1, x 3
Day 5
WOD 220701
Repeat WOD 211019
Warm-up – Coach’s Choice
A1. 3 man-makers… rest to top of minute, then A2
A2. AMRAP 1:00 – med ball step-ups… no rest b/t A2 & A3
A3. 60sec FLR… rest to 4:00, then back to A1, x 3
(man-maker load is athlete’s choice… building is encouraged)
(link to man-maker… https://www.youtube.com/watch?v=iMNnvhg1JcM)
Rest to 16:00, then B
B. 3 sets… each @ 90% effort
1:00 – wall balls
1:00 – row calories
1:00 – db power snatches… nte 50/35
1:00 – row calories
1:00 – rest
C. post WOD recovery
Day 6
WOD 220702
WOD – Coach’s Choice
