Day 1
WOD 220919
Warm-up – Coach’s Choice
A1. 8-10 RFESS each leg, rest :30 then A2
A2. 8-10 Dips (ring, box, bench, supported/unsupported, rest :30 then A3
A3. :30 Inversion hold
Rest to 4:00 then back to A1 x 3
Rest and additional 3:00, then B
B. Grip Strength
2:00 plate pinch carry
2:00 burpee + plate g2oh
2:00 rest
1:30 plate pinch carry
1:30 plate Russian twists
1:30 rest
1:00 plate pinch carry
1:00 plate squat hops
1:00 rest
:30 plate pinch carry
:30 pull-ups/ring rows
C. post WOD recovery
Day 2
WOD 220920
Warm-up – Coach’s Choice
A1. AMRAP :30 Hollow Body Rocks, rest :30
A2. AMRAP :30 jumping jacks, rest :30
A3. AMRAP :30 T2B, rest :30 back to A1 x2
Rest 4:00, then B
B. AMRAP 20:00
20 cal row
20 wallballs
20 burpees to #45 plate
C. post WOD recovery
Day 3
WOD 220921
Warm-up – Coach’s Choice
Focus – Split Jerk
A. Split jerks
5 x 5 @ 50% of 1rm from 220912
1 set every 2:30
Rest an additional 5:00
B. AMRAP 13:00
10 dual db step-overs… box height is athlete’s choice… db nte 35/50 each hand
12 kbs 24kg/16kg
:30 dual db overhead hold
1:00 rest
C. post WOD recovery
Day 4
WOD 220922
Aerobic Intervals + Flexibility
A. Damper Fun
2:00 work, 1:00 rest x 10
Damper settings:
2, 4, 6, 8, 10, 8, 6, 4, 2, athlete’s choice
First 2 rounds will be used as a warm up
B. Flexibility Training
Day 5
WOD 220923
Warm-up – Coach’s Choice
A1. 1 set at high intensity
3 box jumps 24/20
6 hang power snatch/cleans 115/75
9cal/7cal – apparatus of choice
0:00, 6:00, 12:00, 18:00, 24:00
A2. 1 set at high intensity
9cal/7cal – apparatus of choice
6 deadlifts 115/75
3 bar facing burpees
3:00, 9:00, 15:00, 21:00, 27:00
B. post WOD recovery
Day 6
220924
Barbells for Bullies
No classes today
