Day 1
WOD 220829
Repeat WOD 210830
Warm-up – Coach’s Choice
A1. 6 loaded squats… Athlete’s Choice… Back, Front or Overhead… rest to top of minute, then A2
A2. 6 single arm db shoulder to overhead each arm… rest to 3:00 on timer, then back to A1, x 4
Rest to 15:00, then B
B. 3 sets @ 80-90% effort
30 kb swings… nte 24kg/16kg
30 med ball step-ups… 24”/20”
30 burpees
C. post WOD recovery
Day 2
WOD 220830
Repeat WOD 210831
Warm-up – Coach’s Choice
A. EMOM 10:00
Evens – 150m/135m row or ski
Odds – power clean cluster – 2. 2. 2, step over bar @ dots… nte 135/95
B. EMOM 10:00
Evens – 10-15 wall balls
Odds – 10 db power snatches… nte 50/35
C. EMOM 5:00
3 clean & jerks
D. EMOM 5:00
30-50 double unders – OR – 40sec singles
E. post WOD recovery
Day 3
WOD 220831
Repeat WOD 210901
Warm-up – Coach’s Choice
A1. @ 0:00, 0:20, 0:40 – execute 5 pull-ups (ring rows, jumping, kipping)… rest to 2:00 on timer, then A2
A2. 4 rounds – Tabata bottom to bottom squats… rest 2min after 4th set of tabata, then back to A1, x 2
Rest 5min after the A’s, then B
B. AMRAP 5:00 @ 90% effort
15 deadlifts… nte 135/95
15 hrpu
Rest 1min, then C
C. AMRAP 5:00
15 shoulder to overhead… nte 95/65
15 bjsd/step-ups… nte 24”/20”
D. post WOD recovery
Day 4
WOD 220901
Repeat WOD 210902
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. 8 x 2:00 @ 90% aerobic effort, rest 1min b/t sets… apparatus is Athlete’s Choice
B. ROMWOD
Optional FBB for Open Gym
A1. 8/8 single arm db strict press… rest 30sec, then A2
A2. 8/8 front foot elevated goblet split squats… rest 30sec, then A3
A3. AMRAP 30se – strict toes to rings… rest 90sec, then back to A1, x 3
Rest as needed, then B
B1. 8 weighted ring rows… rest 30sec, then B2
B2 6 kang squats… rest 30sec, then B3
B3. 12 weighted back extensions… rest 90sec, then back to B1, x 3
Rest as needed, then C
C. 10. 8. 6. 4. 2. – weighted parallette push-ups, execute 10 squat jumps @ dots
Day 5
WOD 220902
Repeat WOD 210903
Warm-up – Coach’s Choice
A. EMOM 5:00
3 unbroken power cleans… build bar over 5 sets
Rest 5min, then B
B. AMRAP 20:00 @ aerobic flow pace… barbells @ 100% of A
1 squat clean
3 burpees over bar
5 hanging abs
7 wall balls
1 rope climb
C. post WOD recovery
Day 6
WOD 220903
WOD – Coach’s Choice
