Day 1
WOD 220822
Repeat WOD 210823
Warm-up – Coach’s Choice
A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2
A2. 3 unbroken hang clean & jerks… rest to 3:00 on timer, then back to A1, x 4
Rest to 12:00 on timer, then B
B. 5 x 1:00 bjsd/med ball step-ups, rest 1:00 b/t sets
Rest 5min after 5th set, then C
C. Complete workload for time, with a testing mentality… barbell @ 100% of A… 5:00 cap!!
1 squat clean + 5 bar-facing burpees
2 squat cleans + 4 bfb
3 squat cleans + 3 bfb
4 squat cleans + 2 bfb
5 squat cleans + 1 bfb
D. post WOD recovery
Day 2
WOD 220823
Repeat WOD 210824
Warm-up – Coach’s Choice
A. 3 sets @ strict temp… this has a 6:00 window… B starts @ 6:00
10 unbroken, strict dual dumbbell curl & press… load is athlete’s choice
60sec forearm plank
@ 6:00 on timer, start B
B. 100 air squats for time… capped @ 4:00… C starts @ 10:00
@ 10:00, start C
C. EMOM 10:00
Evens – AMRAP 30sec – strict push-ups
Odds – AMRAP 30sec – strict pull-ups/ring rows
Rest 5min, then D
D. AMRAP 5:00
30 alternating db hang clean & jerks… nte 50/35
50 wall balls
E. post WOD recovery
Day 3
WOD 220824
Repeat WOD 210825
Warm-up – Coach’s Choice
A. EMOM 12:00
1) 8 db chest press
2) 10/10 unloaded RFESS
3) 20 alternating golfer’s bends
Rest to 15:00, then B
B. AMRAP 15:00 @ 80-90% effort
15cal/13cal row/ski/bike erg
9 hanging abs
12 heavy Russian kb swings
9 burpees
C. post WOD recovery
Day 4
WOD 220825
Repeat WOD 210826
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. Complete each piece @ 90% aerobic effort… apparatus is Athlete’s Choice
5:00 work, 2:00 rest
4:00 work, 1:30 res
3:00 work, 1:00 res
2:00 work, 30sec rest
1:00 work, no more intervals
B. ROMWOD
Optional FBB for Open Gym
A1. 6 sumo deadlifts… rest 30sec, then A2
A2. 10-12 L pull-ups w/chin grip… rest 30sec, then A3
A3. 16 alternating db chest press… rest 30sec, then A4
A4. 8/8 goblet reverse lunges… rest 30sec, then A5
A5. 6/6 half kneeling arnold’s press… rest 30sec, then A6
A6. 20 ghd sit-ups… rest 30sec, then A7
A7. 20 back extensions… rest 2min, then back to A1, x 3
Day 5
WOD 220826
Repeat WOD 210827
Warm-up – Coach’s Choice
A. EMOM 5:00… build complex as you go
1 power clean + 1 hang squat clean + 1 clean & jerk
Rest 5:00, reduce barbell to 80% of A, then B
B. AMRAP 20:00 @ 80-90% effort
1 thruster
1 wall climb
1 rope climb
*add 1 rep to each movement every round
**subs for wall climbs and rope climbs are Coach’s Choice
C. post WOD recovery
Day 6
WOD 220827
WOD – Coach’s Choice
