Day 1
WOD 220912
TEST DAY
Warm-up – Coach’s Choice
A. Split Jerks
0:00 5 split jerks
3:00 5 split jerks
6:00 3 split jerks
8:00 3 split jerks
10: 00 1 split jerk
12:00 1 split jerk
Rest 3:00 (15:00 on the clock)
B. AMRAP 12:00
1 MU/c2b/pu
1 BJSD NTE 30”
10 Double Unders/Singles
1 Hang squat snatch/clean NTE 95/65
*increase by 1 rep each round, jump rope increases by 10 each round
C. Immediately at 12:00
400m recovery cardio
**finding a baseline for 1rm split jerks
Day 2
WOD 220913
Warm-up – Coach’s Choice
Weight is the athlete's choice. Same weight is used for the entire WOD
A. AMRAP 3:00
TGU
Rest 3:00
B. AMRAP 6:00
4 TGU
6 burpees over DB
Rest 3:00
C. AMRAP 9:00
4 TGU
6 burpees over DB
12 alt DB snatch
Rest 3:00
D. AMRAP 3:00
Single arm devil’s press
Day 3
WOD 220914
TEST DAY
Warm-up – Coach’s Choice
A1. :30 FLR, rest to TOM then A2
A2. :30 Side bridge, rest to TOM them A3
A3. :30 Side bridge, rest to TOM the A4
A4. :30 Hollowbody, rest to TOM the A1 x2
Rest 2:00
B. Max Hange 3:00 cap TEST
If dropped, burpee to target for remaining time
Rest 5:00
C1. AMRAP :30 hspu/ wall climbs/hrpu, rest TOM
C2. AMRAP :30 pistols/ high and/ or weighted box step ups, rest TOM
C3. AMRAP :30 DB hang clean & jerks, rest TOM
C4. AMRAP :30 GHD/ V-ups, rest TOM
Theses numbers will be your own personal rep scheme for D
Rest 2:00
D. AMRAP 6:00 90% effort
Hspu or wall climbs or hrpu
Pistols or high weighted box step ups
DB Snatch
GHD/ Vups
**Grip strength test. Lots happening in this one. Lots of slower static things. Wanted to add the “create your adventure” and PUSH it at the end. HIGH intensity
Day 4
WOD 220915
Aerobic Repeats + Flexibility Training
A. Duathlon
Pick 2 apparatuses
1 set every 3:00 x 8
20-18 calories
Alternate apparatus each round
B. Flexibility Training
**forcing people to expand their experiences
Day 5
WOD 220916
Warm-up – Coach’s Choice
Aerobic Flow
A. AMRAP 30:00
200m run
10 deadlifts 185/125
5 pull-up + t2b combo
15 BJSD 24/20
15 hrpu
** friday fun
Day 6
WOD 220917
WOD – Coach’s Choice
