Day 1
WOD 220808
Repeat WOD 210809
Warm-up – Coach’s Choice
A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2
A2. AMRAP 30sec – ring face pulls… 2sec pause at top of each rep… rest to 3:00, then back to A1, x 3
Rest additional 3min after 3rd set, then B
B. 1 set every 3min, x 6
Run to curb and back (left out of loading dock)
9 wall balls
6 devil’s press… nte 45/30 each hand
C. post WOD recovery
Day 2
WOD 220809
Repeat WOD 210810
Warm-up – Coach’s Choice
A1. 8 dual dumbbell step-ups each leg… working leg is static on the box (2 risers or 4 bumpers)… rest 30sec, then A2
A2. 8 dual dumbbell bent over row… no rest, then A3
A3. 30sec side bridge each side… rest to 4:00, then back to A1, x 3
Rest to 15:00, then B
B. AMRAP 6:00 @ 90% effort
500m row
10 burpees
6 dual db clean to overhead… nte 50/35 each hand
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
150 double unders/300 singles
10 burpees
6 dual db thrusters… nte 50/35 each hand
D. post WOD recovery
Day 3
WOD 220810
Repeat WOD 210811
Warm-up – Coach’s Choice
A1. 12 ring push-ups* (feet on box)… rest to top of minute, then A2
A2. 3 rope climbs/6 floor to standing… no rest, then A3
A3. 20 air squats + 20 lunges + 10 squat jumps… rest to 5:00, then back to A1, x 3
Rest to 20:00, then B
B. “D.T.”
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Barbells nte 155/105
C. post WOD recovery
Day 4
WOD 220811
Repeat WOD 210812
Aerobic Repeats + ROMWOD
A. 150cal/100cal row/ski/bike erg… 45sec FLR every 15cal/10cal… cap is Coach’s Choice… no drag calories allowed!
B. ROMWOD
Optional FBB for Open Gym
A1. 8 dumbbell chest supported row… rest 30sec, then A2
A2. 6 banded deadlifts… rest 30sec, then A3
A3. 20 ghd sit-ups… rest 90sec, then back to A1, x 3
Rest as needed, then B
B1. 6 back squats @ 2021 tempo… rest 30sec, then B2
B2. 8 cgbp… rest 30sec, then B3
B3. 20 back extensions… rest 90sec, then back to B1, x 3
Rest as needed, then C
C. 3 sets
10 dual db unbroken, strict curl & press
60sec forearm plank
Day 5
WOD 220812
Repeat WOD 210813
Warm-up – Coach’s Choice
A. Tabata Mash-up
20sec – Russian kb swings (athlete’s choice), rest 10sec
20sec – bjsd/step-ups, rest 10sec
X 8
Rest 5min after mash-up, then B
B. “The Chief”
5 x AMRAP 3:00… rest 1min b/t AMRAPs
3 power cleans… nte 135/95
6 push-ups
9 squats
C. post WOD recovery
Day 6
WOD 220813
WOD – Coach’s Choice
