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Day 1WOD 211025 Warm-up – Coach’s Choice A1. 7-10 dips… (bench, box, ring (assisted))… rest TOM then A2.A2. 7-10 strict push-ups … rest TOM then A3A3. 7-10 Barbell push press from rig (build each set) … rest TOM then A4A4. 25 abs… (ghd, ab mat sit-ups (with weight)) … rest to 5:00 then A1 x […]

Day 1WOD 211025 Warm-up – Coach’s Choice A1. 7-10 dips… (bench, box, ring (assisted))… rest TOM then A2.A2. 7-10 strict push-ups … rest TOM then A3A3. 7-10 Barbell push press from rig (build each set) … rest TOM then A4A4. 25 abs… (ghd, ab mat sit-ups (with weight)) … rest to 5:00 then A1 x

Day 5WOD 211022 Warm-up – Coach’s Choice A. @ 0:00… complete workload @ 90% effort… capped @ 6:0050 alternating single arm devil’s pressB. @ 10:00… complete workload @ 90% effort… capped @ 6:00500m row30 clean to overhead… nte 95/65C. @ 20:00… complete workload for time100 wall ballsD. post WOD recovery

Day 4WOD 211021Aerobic Repeats + ROMWOD A. 8 x 2:00 @ 90% aerobic effort (erg of choice), 1:00 active recovery b/t setsB. ROMWOD

Day 3WOD 211020 Warm-up – Coach’s Choice A1. 8 goblet squats @ tough load… rest to top of minute, then A2A2. 3-5 wall climbs (sub is coach’s choice)… rest to 3:00, then back to A1, x 4Rest to 15:00 on timer, then BB. AMRAP 6:00 @ 90% effort9 kb swings… athlete’s choice9 burpees20 double unders

Day 2WOD 211019 Warm-up – Coach’s Choice A1. 3 man-makers… rest to top of minute, then A2A2. AMRAP 1:00 – med ball step-ups… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00, then back to A1, x 3(man-maker load is athlete’s choice… building is encouraged)(link to man-maker… https://www.youtube.com/watch?v=iMNnvhg1JcM)Rest to 16:00, then BB. 3 sets…

Day 1WOD 211018 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell complex each set5 deadlifts + 3 hang power cleans + 2 front rack lunges + 10 pull-ups + jump rope reps to 90secRest 3:00 after 5th set, then BB. AMRAP 12:00 @ 90% effort12 push press… nte 115/7530 air

Day 1WOD 211018 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell complex each set5 deadlifts + 3 hang power cleans + 2 front rack lunges + 10 pull-ups + jump rope reps to 90secRest 3:00 after 5th set, then BB. AMRAP 12:00 @ 90% effort12 push press… nte 115/7530 air

Day 5WOD 211015 Warm-up – Coach’s Choice A. 1 set every 3min, x 56 unbroken power cleans + 20 wall balls… build bar every setRest 5min after 5th set… reduce barbell to 60% of A, then BB. AMRAP 10:00 @ 90+% effort10 shoulder to overhead30 double unders / 50 singles10 sdhp30 double unders / 50

Day 4WOD 211014Aerobic Repeats + ROMWOD A. 24:00 on erg of choice…30sec high intensity + 90sec recovery pace, x 12B. ROMWOD