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Day 5WOD 220204 Warm-up – Coach’s Choice A. EMOM 5:003 unbroken, touch-n-go hang squat cleans… build bar each setRest 5min, then BB. Complete workload @ 80-90% effort… capped @ 20:00… barbell @ 100% of A60 bar-facing burpees1 squat clean50 pull-ups2 squat cleans40 bjsd (24”/20”)3 squat cleans30 wall balls4 squat cleans20 t2b5 squat cleans10 deadliftsB. post […]

Day 4WOD 220203Aerobic Repeats + ROMWOD A. 4 x 5:00 row/bike/ski… rest 1:30 b/t setsB. ROMWOD

Day 3WOD 220202 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220124)Rest to 7 on timer, then BB. Complete workload @ 80-90% effort20-18-16-14-12-10-8-8-4-2Db power snatches… nte 50/351-2-3-4-5-6-7-8-9-10Wall climbs – OR – renegade rowsC. post WOD recovery

Day 2WOD 220201 Warm-up – Coach’s Choice A. @ 0:00…3 sets @ 90% effort10 unbroken, strict dual db curl & press… load is athlete’s choice60sec forearm plankB. @ 10:00…AMRAP 5:00Bjsd – OR – med ball step-ups… nte 24”/20”C. @ 20:00…5 sets @ 90% effort11 kb swings… nte 32kb/24kg9 burpees30sec wall sitD. post WOD recovery

Day 1WOD 220131 Warm-up – Coach’s Choice A. 1 set every 3:30, x 5… build the thruster as you go150m/135m row/ski6 db thrusters10 t2b – OR – 10 ghd sit-ups – OR – 20 abmat sit-upsRest 3:30 after 5th set, then BB. Complete workload for time… capped @ 10:0027-21-15-9Pull-upsWall balls*execute 30 double unders/50 singles after

Day 1WOD 220131 Warm-up – Coach’s Choice A. 1 set every 3:30, x 5… build the thruster as you go150m/135m row/ski6 db thrusters10 t2b – OR – 10 ghd sit-ups – OR – 20 abmat sit-upsRest 3:30 after 5th set, then BB. Complete workload for time… capped @ 10:0027-21-15-9Pull-upsWall balls*execute 30 double unders/50 singles after

Day 5WOD 220128 Warm-up – Coach’s Choice A. 25:00 Workload – Goal is to accomplish as much work as possible – This IS NOT partition as desired and must be completed as a chipper…100cal – apparatus of choice20 muscle-ups (ring or bar) – OR – 10 rope climbs – OR – 75 kb swings (24kg/16kg)50

Day 4WOD 220127Aerobic Repeats + ROMWOD A. 8 x 2:00 row/bike/ski… rest 1min b/t setsB. ROMWOD

Day 3WOD 220126 Warm-up – Coach’s Choice A. Choose a complex you love and build on it over 5 sets… work every 3minOption 1:1 squat clean + 2 front squats + 3 push jerks + 4 burpees over bar Option 2:1 squat snatch + 2 hang power snatches + 3 ohs + 4 burpees over

Day 2WOD 220125 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… increase db load as you go, if appropriate4 tgu6 step-ups w/tgu load8 db power snatch w/tgu loadRest 3min after 5th set, then BB. AMRAP 12:00 @ 80-90% effort12 pull-ups24 wall balls48 double unders/singlesC. post WOD recovery