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Day 3WOD 190206Bring-A-Friend warm-up – Coach’s Choice A1. 1:00 – air squats… rest 1:00, then A2A2. 1:00 – db push press… rest 1:00, then A3A3. 1:00 – overhead/goblet lunges (use one db)… rest 1:00, then A4A4. 1:00 – pull-ups/ring rows… rest 1:00, then back to A1, x 2rest to 20:00 on timer, then BB. 10:00 […]

Day 2WOD 190205 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… build bar each set1 power clean + 1 hang squat clean + 1 squat clean + 1 thruster + 4 heavy db power snatch + 50 double unders(work @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then

Day 1WOD 190204 warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. 3 pull-up/ring row negatives @ 3sec tempo… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then BB. EMOM 3:0010 strict, unbroken db curl

Day 1WOD 190204 warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. 3 pull-up/ring row negatives @ 3sec tempo… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then BB. EMOM 3:0010 strict, unbroken db curl

Day 5WOD 190201Repeat WOD 170207 warm-up – Coach’s Choice A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:0075 double unders – OR – 1:00 of jumping rope… then, 2 rounds of:9 power cleans7 front squats5 shoulder to overheadrest to 10:00 on timer, then BB. Complete workload @ 90+% effort… workload

Day 4WOD 190131 warm-up – Coach’s Choice Partner WOD Thursday!A. AMRAP 8:00… you go, I go3 pull-ups + 6 push-ups + 9 squats… resting athlete must hold forearm plank while partner is workingrest 4min, then BB. AMRAP 8:00… you go, I go2, 4, 6, 8, 10, and so on… until time expireskb swings – one kb

Day 3WOD 190130Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories on Assault Bikerest 2min, then DD. AMRAP 3:00 @ 80-90% effortwall ballsrest

Day 2WOD 190129 warm-up – Coach’s Choice A1. 4 front rack lunges… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted dips… rest 30sec, then A3A3. 20 unbroken kb sdhp… rest to 4:00 on timer, then back to A1, x 3… (A1 @ 0:00, 4:00, 8:00)rest to 16:00 on timer, then BB. AMRAP 12:00 @ 80-90%

Day 1WOD 190128 warm-up – Coach’s Choice A1. 4 shoulder to overhead… rest 30sec, then A2A2. 4 dumbbell deadlifts… rest 30sec, then A3A3. 4 strict/weighted ring rows (4sec pause at top of each rep)… rest 30sec, then A4A4. 4 goblet squats using A2 db (30X1 tempo)… rest 4:30 on timer, then back to A1, x

Day 1WOD 190128 warm-up – Coach’s Choice A1. 4 shoulder to overhead… rest 30sec, then A2A2. 4 dumbbell deadlifts… rest 30sec, then A3A3. 4 strict/weighted ring rows (4sec pause at top of each rep)… rest 30sec, then A4A4. 4 goblet squats using A2 db (30X1 tempo)… rest 4:30 on timer, then back to A1, x