January 2021

Day 1 WOD 210111 Warm-up – Coach’s Choice A1. 10 dumbbell deadlifts… rest to 1:00, then A2A2. 10 high box jumps… rest to 2:00, then A3A3. AMRAP 30sec – hrpu… rest to 4:00, then back to A1, x 3(scale up A3 by adding load to push-up)Rest 5min after round 3, then BB. AMRAP 14:00 @ […]

Day 6WOD 210109 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 210108

Day 5WOD 210108 Warm-up – Coach’s Choice A. Complete workload @ 90% effort1:00 – max reps shoulder to overhead… nte 75/55, then…3:00 – 100 double unders/singles + max pull-ups/ring rows until time expiresRest 3min, then BB. Complete workload @ 90% effort1:00 – max reps shoulder to overhead… nte 95/65, then…3:00 – 100 double unders/singles +

Day 4WOD 210107Aerobic Repeats + ROMWOD

Day 4WOD 210107Aerobic Repeats + ROMWOD A. 20:00 – Death by CaloriesMinute 1 = 1 calMinute 2 = 2 cal… and so on, until you cannot match the cals to the minute, or reach the capB. ROMWOD

Day 3WOD 210106

Day 3WOD 210106 Warm-up – Coach’s Choice A. AMRAP 6:00 @ 90% effort… db nte 50/358 t2b10 alternating db hang clean & jerks12cal row/bike/skiRest 3min, then BB. AMRAP 6:00 @ 90% effort… db nte 50/358 bjsd… nte 30”10 alternating db power snatches12cal row/bike/skiRest 3min, then CC. AMRAP 6:00 @ 90% effort8/8 db shoulder to overhead10

Day 2WOD 210105

Day 2WOD 210105 Warm-up – Coach’s Choice A. Choose a movement that you love, and execute the complex accordingly… building barbells is appropriate… goal is no failed repsEMOM 7:001 clean grip deadlift + 2 hang power cleans + 3 push jerks-OR-EMOM 7:001 snatch grip deadlift + 2 hang power snatches + 3 ohsRest to 10:00,