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Day 3WOD 221112 Warm-up – Coach’s Choice A. 6. 6. 6. 6. 6. – dumbbell chest press@ dots… 10 loaded single leg squats(6 + dots every 3min)Rest 3min after 5th set, then BB. Complete workload for time… 12:00 cap20 alternating single arm devil’s press… nte 50/35Then…21-15-9Empty barbell ohsBurpeesThen…30 alternating db hang clean & jerks… nte […]

Day 2WOD 220111 Warm-up – Coach’s Choice A. 1 set every 3:00, x 10… 90sec work/90sec rest format*3 squat snatch – OR – 3 squat clean thrusters3-5 muscle-ups – OR – 5-7 pull-ups (c2b)Max calories until time expires… apparatus is Athlete’s Choicd*build barbell load ever other setB. post WOD recovery

Day 1WOD 220110 Warm-up – Coach’s Choice A1. 6 goblet split squats each leg… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps… rest to 3:00, then back to A1, x 4Rest 3:00 after 4th set, then BB. AMRAP 3:00 @ 90% effort150m row/ski9 bjsd/step-ups… 24”/20”6 clean & jerks… nte 115/75Rest

Day 1WOD 220110 Warm-up – Coach’s Choice A1. 6 goblet split squats each leg… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling reps… rest to 3:00, then back to A1, x 4Rest 3:00 after 4th set, then BB. AMRAP 3:00 @ 90% effort150m row/ski9 bjsd/step-ups… 24”/20”6 clean & jerks… nte 115/75Rest

Day 5WOD 220107 Warm-up – Coach’s Choice A. 10 sets @ 80-90% effort… barbells nte 95/659 thrusters5 burpees2 rope climbs – OR – 35 double unders – 10 bjsd (24”/20”)B. post WOD recovery

Day 4WOD 220106Aerobic Repeats + ROMWOD A. Choose a distance you can accomplish in 1:30 or faster @ 90% aerobic effort, and execute 8 sets with 1 minute rest between sets…300m350m400m450m(bike erg x 2)B. ROMWOD

Day 3WOD 220105 Warm-up – Coach’s Choice A. Accumulate 2:30 of core holds… athlete’s choiceRest 2:30, then BB. @ 0:00… complete workload @ 90% effort10 hang squat cleans… nte 95/658 kb swings… nte 24kg/16kg6 pull-ups4 burpee box jumps (24”/20”)35 double unders/75 singlesC. @ 7:00… complete workload @ 90% effort10 kb swings8 hang squat cleans… nte

Day 2WOD 220104 Warm-up – Coach’s Choice A. EMOM 12:001) 5 strict press2) 5 push press3) 5 jerksRest 3min, then BB. Complete workload for time21 – 15 – 9 – 3SDHP… nte 95/65Wall balls*execute 150m row/ski after each completed setC. post WOD recovery

Day 1WOD 220103 Warm-up – Coach’s Choice A. 1 set every 5min, x 56 renegade row8 deadlifts… barbells nte 225/15530 step-ups10 pistols (alternating single leg box squats)B. post WOD recovery

Day 1WOD 220103 Warm-up – Coach’s Choice A. 1 set every 5min, x 56 renegade row8 deadlifts… barbells nte 225/15530 step-ups10 pistols (alternating single leg box squats)B. post WOD recovery Day 2WOD 220104 Warm-up – Coach’s Choice A. EMOM 12:001) 5 strict press2) 5 push press3) 5 jerksRest 3min, then BB. Complete workload for time21