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Day 1WOD 190114 warm-up – Coach’s Choice A1. 8 x AMRAP 30sec – 3-5 burpees + max jump rope reps… rest 30sec b/t sets… rest to 10:00 on timer, then A2A2. 8 x 30sec row… rest 30sec b/t sets… athletes can start @ A1 or A2rest to 23:00 on timer, then BB. AMRAP 7:00 @ […]

Day 1WOD 190114 warm-up – Coach’s Choice A1. 8 x AMRAP 30sec – 3-5 burpees + max jump rope reps… rest 30sec b/t sets… rest to 10:00 on timer, then A2A2. 8 x 30sec row… rest 30sec b/t sets… athletes can start @ A1 or A2rest to 23:00 on timer, then BB. AMRAP 7:00 @

Day 5WOD 190111 warm-up – Coach’s Choice A. Extension of warm-up6 x 30/30 row/bike/ski… increased effort each setB. 6:00 – 15:00 on timer…clear floor & prep barbells for CC. 5 sets @ 90% effort… barbells nte 155/105… capped when class ends12 deadlifts9 hang power cleans6 shoulder to overhead1 rope climb… +1 rep each round(sub for

Day 4WOD 190110 warm-up – Coach’s Choice Partner WODThursday!A. AMRAP 30:00distance – row/bike/skirounds – 6 kb swings + 12 push-ups + 18 squats*athlete A rows while athlete B performs 1 round of triplet, then athletes switch*add 1 round of triplet each set, each athleteB. post WOD recovery

Day 3WOD 190109 warm-up – Coach’s Choice A. 7 x 1:00 burpees @ 80-90% effort, rest 1:00 b/t setsrest to 18:00 on timer, then BB. 7 sets @ 90% effort… capped @ 15:0012 db hang clean & jerks (6/6)… nte 50/3512 pull-ups – OR – 5 ring muscle-upsC. post WOD recovery… 5:00 stretching upper body/arms

Day 2WOD 190108 warm-up – Coach’s Choice A1. 10 front rack lunges… rest 30sec, then A2A2. AMRAP 30sec – strict/weighted push-ups… rest 30sec, then A3A3. 20 unbroken kb swings… rest to 5:00 on timer, then back to A1, x 3… (A1 @ 0:00, 5:00, 10:00)rest to 18:00 on timer, then BB. 3 sets for time…

Day 1WOD 190107 warm-up – Coach’s Choice A1. 10 shoulder to overhead… rest 30sec, then A2A2. 10 dumbbell deadlifts… rest 30sec, then A3A3. 10 strict/weighted ring rows… rest 30sec, then A4A4. 10 goblet squats using A2 db… rest 6:00 on timer, then back to A1, x 3… (A1 @ 0:00, 6:00, 12:00)rest to 20:00 on

Day 1WOD 190107 warm-up – Coach’s Choice A1. 10 shoulder to overhead… rest 30sec, then A2A2. 10 dumbbell deadlifts… rest 30sec, then A3A3. 10 strict/weighted ring rows… rest 30sec, then A4A4. 10 goblet squats using A2 db… rest 6:00 on timer, then back to A1, x 3… (A1 @ 0:00, 6:00, 12:00)rest to 20:00 on

Day 5190104 warm-up – Coach’s Choice A. EMOM 16:001) 7-10 kb swings… nte 32kg/24kg2) 7-10 high box jumps3) 150m/100m row4) power clean cluster… nte 135/95 – 2. 2. 2, step over bar @ dotsrest to 20:00 on timer, then BB. 4 rounds @ 90% effort… barbells @ 100% of what was used in “A”… capped

Day 4WOD 190103 warm-up – Coach’s Choice A. Partner WODComplete workload for time*only one partner can be working… the other is resting**workload must be completed as a chipper2000m row500 jump rope reps100 barbell g2oh… barbells nte 95… coed teams must use same bar50 k2eB. post WOD recovery