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Day 1WOD 220124 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220118)Rest to 7 on timer, then BB. 4:00 @ 90% effort25cal/23cal10 barbell g2oh @ 95/65Max bar-facing burpees until time expiresRest 2minC. 4:00 @ 90% effort25cla/23cal10 barbell g2oh @ 115/75Max bar-facing burpees until time expiresRest 2minD. […]

Day 1WOD 220124 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220118)Rest to 7 on timer, then BB. 4:00 @ 90% effort25cal/23cal10 barbell g2oh @ 95/65Max bar-facing burpees until time expiresRest 2minC. 4:00 @ 90% effort25cla/23cal10 barbell g2oh @ 115/75Max bar-facing burpees until time expiresRest 2minD.

Day 5WOD 220121 Warm-up – Coach’s Choice A. 5:00… 90% effort50 wall ballsMax pulling reps until time expires… options:Bar muscle-ups – c2b pull-ups – chin over bar pull-ups – jumping pull-upsRest 3min, then BB. 5:00… 90% effort200 double unders – OR – 50 bjsd (24”/20”)Max rope climbs – OR – max burpees until time expiresRest

Day 4WOD 220120Aerobic Repeats + ROMWOD A. Timer will be set for 2:00 work, 1:00 rest… your rest today is active (light pressure)Choose a distance that you can complete in a 24:00 window under this format5000m – 4500m – 4000m – 3500m – 3000mB. ROMWOD

Day 3WOD 220119 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell every set1 power clean + 1 hang squat clean + 1 clean & jerk3 bar-facing burpees5 pull-ups30 double unders – OR – 7 bjsd @ 20”No extra rest b/t A & BB. 1 set every 3min, x 5… build

Day 2WOD 220118 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% bodyweight (this should be challenging… not easy or fast)Rest to 8 on the timer, then BB. AMRAP 3:0010 burpee box jump overs… 24”/20’20 db power snatches… 50/35Rest 4min, then CC. EMOM 5:0020sec sprint… row/bike/skiRest 4min, then DD. For Time20cal row/bike/ski10 burpee

Day 1WOD 220117 Warm-up – Coach’s Choice A1. 4/4 single arm db thrusters… rest to top of minute, then A2A2. 6/6 single arm ring row w/2sec pause at top of each rep… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. Execute workload @ 0:00, 6:00 & 12:00… goal

Day 1WOD 220117 Warm-up – Coach’s Choice A1. 4/4 single arm db thrusters… rest to top of minute, then A2A2. 6/6 single arm ring row w/2sec pause at top of each rep… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. Execute workload @ 0:00, 6:00 & 12:00… goal

Day 5WOD 220114 Warm-up – Coach’s Choice A. 3 sets @ 80-90% effort9 t2b7 hang power cleans (95/65)5 front squats (95/65)3 bjsd (24”/20”)Rest to 7:00, then BB. 3 sets @ 80-90% effort9 bjsd7 t2b5 hang power cleans3 front squatsRest to 14:00, then CC. 3 sets @ 80-90% effort9 front squats7 bjsd5 t2b3 hang power cleansRest

Day 4WOD 220113Aerobic Repeats + ROMWOD A. 6 x 3:00 on apparatus of choice… rest 1:30 b/t setsWork @ 90% aerobic effortB. ROMWOD