Day 1
WOD 220926
Focus: Strength
Warm-up – Coach’s Choice
A. Split Jerks 5 x 3
1 set of 3 reps every 1:30, x 5
65% of 1RM from 220912
Rest to 10:00
B. AMRAP 3:00
Distance on apparatus
Rest 3:00 then C
C. EMOM 15:00
1) 6 power cleans… nte 125/85
2) 10 t2b/hanging abs
3) 10-15 wall balls
D. post WOD recovery
Day 2
WOD 220927
Focus: Grip Strength
Warm-up – Coach’s Choice
A. 1 set complex every 2:00, x 5… build bar accordingly
1 Deadlift + 1 Hang Squat Clean + 1 Push Jerk
Rest to 12:00, then B
B. 3:00 Max DL hold at 100% of A
3 bar facing burpees every drop
Rest to 18:00, then C
C. AMRAP 12:00 @ 90% effort
12 sdhp… nte 95/65
6/6 db hang clean & jerks… nte 50/35
36 double unders/75 singles
D. post WOD recovery
Day 3
WOD 220928
Warm-up – Coach’s Choice
A. 10-6-4-2… 6:00 cap
Calories
Alt DB Snatches 50/35
T2B
Rest 4:00, then B
B. 10-6-4-2… 6:00 cap
Calories
Alt DB Squat Clean Thrusters
Burpees
Rest 4:00, then C
C. 10-6-4-2… 6:00
Calories
Alt SA Devil’s press
Pull-ups
D. post WOD recovery
Day 4
WOD 220929
Aerobic Intervals + Flexibility Training
A. Over/Under
Select 1 of 3 movements:
• wallballs
• Burpees
• Box jumps
Goal is to row the distance and end on the prescribed meters. For each meter over or under, perform that many reps of the selected movement
0:00 100 m row
3:00 100 m row
6:00 200 m row
9:00 200 m row
12:00 300m row
15:00 300m row
18:00 200m row
21:00 200m row
24:00 100m row
27: 00 100m row
B. Flexibility Training
Day 5
WOD 220930
Warm-up – Coach’s Choice
A. EMOM 30:00
1) Dual DB bench press, left, right, both x 3
2) 6 OH walking lunges each arm
3) 30-50 DU/ 60-100 singles
4) 1-3 Rope Climbs
5) AMRAP 30sec – Hollow Body Rocks
B. post WOD recovery
Day 6
WOD 221001
WOD – Coach’s Choice
