Day 1
WOD 220718
Repeat WOD 220214
Repeat WOD 170203
warm-up – Coach’s Choice
A. AMRAP 3:00 @ 80-90% effort
burpee ring muscle-ups – OR – burpee pull-ups
rest 2min, then B
B. AMRAP 3:00 @ 80-90% effort
double unders – OR – attempts
rest 2min, then C
C. AMRAP 3:00 @ 80-90% effort
calories – apparatus of choice
rest 2min, then D
D. AMRAP 3:00 @ 80-90% effort
wall balls
rest 2min, then E
E. AMRAP 3:00 @ 80-90% effort
rope ascents – OR – plank ascents
rest 2min, then F
F. AMRAP 3:00 @ 80-90% effort
calories – apparatus of choice
G. post WOD recovery
Day 2
WOD 220719
Repeat WOD 220215
Repeat WOD 170106
warm-up – Coach’s Choice
A. 20 unbroken back squats
Rx’d recovery = 3:00 row @ 70-80% effort
@ 7:00 on timer, start B (repeat 160209)
B. 5 sets @ 80% effort
1:00 burpee to target… rest 1min b/t sets
work @ 7:00, 9:00, 11:00, 13:00, 15:00
when timer hits 21:00, start C (repeat 160209)
C. 1 set… empty the tank
27 calorie row
21 burpees over rower
15 thrusters… barbells not to exceed 95/65
9 t2b/k2e/hkr
D. post WOD recovery
Day 3
WOD 220720
Repeat WOD 220216
Repeat WOD 170207
warm-up – Coach’s Choice
A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:00
75 double unders – OR – 1:00 of jumping rope… then,
2 rounds of:
9 power cleans
7 front squats
5 shoulder to overhead
rest to 10:00 on timer, then B
B. Complete workload @ 90+% effort… workload capped @ 6:00
75 double unders – OR – 1:00 jumping rope… then,
2 rounds of:
5 muscle-ups (c2b pull-ups/chin over bar – OR – 5 ring rows + 5 hrpu)
7 sdhp… barbells @ 100% of A
9 wall balls
rest to 20:00 on timer, then C
C. Complete workload @ 90+% effort… no cap!
75 double unders – OR – 1:00 jumping rope… then,
2 rounds of:
9 t2b/k2e/hkr
7 burpees over bar
5 snatches – OR – squat cleans… barbells @ 100% of A
D. post WOD recovery
Day 4
WOD 220721
Repeat WOD 220217
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. 10 x 1:30 @ 90% aerobic effort… rest 1:00 b/t sets
B. ROMWOD
Day 5
WOD 220722
Repeat WOD 220218
Repeat WOD 170110
Repeat WOD 160121
warm-up – Coach’s Choice
A. 1 set @ 85-95% effort
500m row
20 kb swings – Athlete’s Choice
rest to 6:00 on timer, then B
B. 1 set @ 85-95% effort
400m row
25 bjsd – 24”/20”
rest to 12:00 on timer then C
C. 1 set @ 85-95% effort
300m row
30 shoulder to overhead… do not exceed 95/65
rest to 18:00 on timer, then D
D. 1 set @ 85-95% effort
200m row
20 burpees over erg
20 air squats
E. post WOD recovery
Day 6
WOD 220722
WOD – Coach’s Choice
