Day 1
WOD 220711
Repeat WOD 211213
Warm-up – Coach’s Choice
A. Squat Cleans – 3. 3. 3. 3. 3.
Do 3 unbroken squat cleans ever 3min… building bar is encouraged as long as reps remain unbroken
@ dots – 8 db strict press + 30sec FLR
Rest 3min after 5th set, then B
B. 1 set every 2min, x 6
15 wall balls
8 db power snatches (50/35)
C. post WOD recovery
Day 2
WOD 220712
Repeat WOD 211214
Warm-up – Coach’s Choice
A. Goblet Split Squat – 5/5. 5/5. 5/5. 5/5. 5/5.
Do 5 goblet split squats each leg every 3min… build load as long as reps and technique remain solid
@ dots – 10 strict/weighted pull-ups/ring rows
Rest 3min after 5th set, then B
B. 4 sets @ 90% effort… workload capped @ 12:00
15 bjsd – OR – 16 med ball step-ups
9 clean & jerks… nte 135/95
15 t2b
C. post WOD recovery
Day 3
WOD 220713
Repeat WOD 211215
Warm-up – Coach’s Choice
A. AMRAP 1:00, x 7… rest 1min b/t AMRAPs
150m/135m row/ski + burpees until time expires
Rest 5min after 7th set, then B
B. AMRAP 1:00, x 7… rest 1min b/t AMRAPs
3 pull-ups + 6 push-ups + 9 squats + FLR until time expires
C. post WOD recovery
Day 4
WOD 220714
Repeat WOD 211216
Aerobic Repeats + ROMWOD
A. Choose a distance, execute that distance @ 90% effort every 3min, x 8
400m row/ski… 800m bike erg
350m row/ski… 700m bike erg
300m row/ski… 600m bike erg
Work @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00
B. ROMWOD
Optional FBB for Open Gym
A1. 8 RFESS each leg @ controlled tempo… rest 30sec, then A2
A2. 8 dual db Z press… rest 30sec, then A3
A3. 16 total steps – Death March… rest 30sec, then A4
A4. 30sec SB each side… rest 30sec, then A5
A5. AMRAP 30sec – strict L pull-ups… rest 30sec, then A6
A6. 8 weighted back extensions… rest 30sec, then A7
A7. 60sec forearm plank… rest 2min, then back to A1, x 3
Day 5
WOD 220715
Repeat WOD 211217
Warm-up – Coach’s Choice
A1. 90sec SB… rest 30sec, then A2
A2. 90sec SB… rest 30sec, then A3
A3. 120sec FLR
Rest 4min, then B
B. AMRAP 20:00 @ 80-90% effort… barbells nte 95/65
20 front squats
10 muscle-ups – OR – 20 pull-ups
100 double unders/200 singles
20 alternating db hang clean & jerks… (50/35)
10 muscle-ups – OR – 20 pull-ups
100 double unders/200 singles
20 thrusters
10 muscle-ups – OR – 20 pull-ups
C. post WOD recovery
Day 6
WOD 220716
WOD – Coach’s Choice
