Day 1
220704
Shed is Closed today…
Happy Independence Day!
Day 2
WOD 220705
Warm-up – Coach’s Choice
A. 8. 6. 4. 2. – Loaded Squats… athlete’s choice… squat every 3min
Execute 2 turkish get-ups @ dots
Rest additional 3min after 4th set, then B
B. AMRAP 15:00 @ 80-90% effort
15cal – athlete’s choice
20 alternating db hang clean & jerks… nte 50/35
50 double unders/100 singles
20 t2b
C. post WOD recovery
Day 3
WOD 220706
Repeat WOD 211130
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… focus is on the barbell, technique and load
3 deadlifts + 3 power cleans + 6 burpees over bar (lateral hops/steps)
Rest additional 2min after 5th set, then B
B. EMOM 15:00… dumbbell load is athlete’s choice
1) AMRAP 30sec – renegade rows
2) AMRAP 30sec – devil’s press
3) AMRAP 30sec – db thrusters
C. post WOD recovery
Day 4
WOD 220707
Repeat WOD 211111
Aerobic Repeats + ROMWOD
A. Complete workload @ 90% aerobic effort… apparatus is athlete’s choice
5:00 work… 2:30 rest*
4:00 work… 2:00 rest
3:00 work… 1:30 res
2:00 work… 1:00 rest
1:00 work… no more intervals
*rest = active recovery… easy spin to keep monitor on
B. ROMWOD
Optional FBB for Open Gym
A1. 5 back squats @ 32X1 tempo… rest 30sec, then A2
A2. 6 ring face pulls w/2sec pause at top of each rep… rest 30sec, then A3
A3. 60sec FLR (load with bumper plate)… rest 2min, then back to A1, x 3
Rest as needed, then B
B1. 8 barbell split stance RDL each leg… rest 30sec, then B2
B2. 8 incline cgbp… rest 30sec, then B3
B3. 8 goblet good mornings @ controlled tempo… rest 2min, then back to B1, x 3
Day 5
WOD 220708
Repeat WOD 211112
Warm-up – Coach’s Choice
A. Complete workload for time… barbells nte 95/65
21-18-15-12-9-6-3
Barbell thrusters
Bar-facing burpees
B. post WOD recovery
Day 6
WOD 220709
WOD – Coach’s Choice
