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Day 3WOD 211013 Warm-up – Coach’s Choice A. 5 x 90sec @ 80-90% effort, rest 90sec b/t sets12 heavy Russian kb swings10 t2bMax air squats until time expiresRest to 18:00 on timer, then BB. 5 x 90sec @ 80-90% effort, rest 90sec b/t sets12 alternating db hang clean & jerks… load should be 5-10# heavier […]

Day 2WOD 211012 Warm-up – Coach’s Choice A. EMOM 5:0050 double unders – OR – AMRAP 30sec – bjsdRest 3min, then BB. 7:00 @ 90% effort3-6-9-12-15… and so onGround to overhead… nte 115/75Med ball step-upsRest 5min, then CC. 10:00 – Choose an Erg, and work @ 80-90% aerobic effort for max distance… starting @ 0:00,

Day 1WOD 211011 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 8 dual dumbbell power cleans… rest to top of minute, then A3A3. 6 dual dumbbell thrusters… rest to 4:00, then back to A1, x 3… use same dbs for A1-A3, goal is to increase load each

Day 1WOD 211011 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 8 dual dumbbell power cleans… rest to top of minute, then A3A3. 6 dual dumbbell thrusters… rest to 4:00, then back to A1, x 3… use same dbs for A1-A3, goal is to increase load each

Day 5WOD 211008 Warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effortThrusters @ 95/65*execute 5 burpees EMOM, starting @ 0:00Rest 5min, then BB. AMRAP 10:00 @ 80-90% effortGround to overhead @ 95/65*execute 1 rope climb EMOM, starting @ 0:00… (rope climb sub is Coach’s Choice)C. post WOD recovery

Day 4WOD 211007Aerobic Repeats + ROMWOD A. Choose an apparatus and complete workload @ 90% aerobic effort4 x 3:00… 3:00 mandatory active recovery in apparatus b/t sets, including set 4B. ROMWOD

Day 3WOD 211006 Warm-up – Coach’s Choice A. 3 sets @ 80-90% effort12 t2b6 front squats… nte 115/7512 kb swings… athlete’s choiceRest to 10:00, then BB. 3 sets @ 80-90% effort12 pull-ups6 shoulder to overhead… nte 115/7512 bjsd/step-upsRest to 20:00, then CC. 3 sets @ 80-90% effort12 alternating single arm devil’s press… athlete’s choice6 thrusters…

Day 2WOD 211005 Warm-up – Coach’s Choice A. 1 set every 2min, x 5… build as you go1 squat clean + 2 front rack reverse lunges + 3 front squatsRest 3min after 5th set, reduce barbell to 90% of A, then BB. AMRAP 7:00 @ 90% effort1 power clean1 bar-facing burpee*add 1 rep to each

Day 1WOD 211004 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of minute, then A2A2. 8 dual dumbbell bent row… rest to top of minute, then A3A3. 10 high box jumps… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort… 15:00 cap30-20-10-20-30HrpuAlternating db

Day 1WOD 211004 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of minute, then A2A2. 8 dual dumbbell bent row… rest to top of minute, then A3A3. 10 high box jumps… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort… 15:00 cap30-20-10-20-30HrpuAlternating db