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Day 1WOD 140922 warm-up – Coach’s Choice 0:00, 4:00, 8:00, 12:00Focus: 1 snatch grip deadlift + 1 hang snatch + 2 ohsPractice: 6-10 single arm row (each arm) + 1 strict wall climbNotes:-perform the barbell complex every 4 minutes (focus), fill up rest time with active recovery (practice)-build barbell moderately, no fails!-use dumbbells or kettlebells […]

Day 4WOD 140918 warm-up – Coach’s Choice (deadlift prep) 0:00, 5:00, 10:00, 15:003 deadlifts – build an approximate 3RM in 4 sets-fill up rest time with practice of any of the skills listed below:single leg squattingstraight arm support (rings)inversion holds (head or handstands)muscle-up progressions -rest to 20:00- 10:00 segment of:40 wall balls30 walking lunges20 clean

Day 3WOD 140917 warm-up – Coach’s Choice EMOM for 6:00 of:evens – 5-8 tough pull-ups (weighted, strict or negative)odds – 5-8 single arm push press each arm (dumbbells, 3 second negative) rest 4:00, then repeat 6:00 EMOM -rest to 22:00–reset clock for next segment- 8:00 segment of:1 round, 100% effort3 hang squat cleans, tng @

Day 2WOD 140916 warm-up – Squat Prep 0:00-10:00 – prepare for 20 unbroken squats10:00-12:00 – 20 unbroken squats – OR – AMRAP in 2:00-add 10# to what you used last week-if this is your first attempt, use 62% of your 1RM -rest accordingly- 5 rounds @ 85% effort of:5 hang power cleans7 shoulder to overhead

Day 1WOD 140915 warm-up – Coach’s Choice @ 0:00, 6:00, 12:00 perform 5-8 cgbp, rest 30 sec, 12 split squats (6R + 6L)@ 3:00, 9:00, 15:00 perform 12 step-ups (6R + 6L), rest 30 sec, 5-8 pendlay rowsnotes:-use dumbbells and 20” boxes for split squats-use dumbbells and 6”-20” boxes for step-up (step-ups can be weighted

Day 4WOD 140911 warm-up – Coach’s Choice 0:00, 3:00, 6:005 deadlifts-use last week’s 5RM for all 3 sets -rest accordingly- 5 rounds of:5 strict hspu – OR – 15 hrpu15 squats200m run30 seconds side bridge (R)30 seconds side bridge (L)

Day 3WOD 140910 warm-up – Coach’s Choice 20 TGU – not for time, moderate load, alternate sides (20 total) -rest accordingly- Choose a workload below that will challenge you, or allow for you to shoot for a new PR20 rope ascents for time-OR-30 muscle-ups for time-OR-150 kb swings for time – 24kg/16kg -rest accordingly- 6

Day 2WOD 140909 warm-up – Squat Prep 0:00-8:00 – prep for 20 back squats8:00-10:00 – 20 unbroken back squats or AMRAP in 2:00-add 10# to last week’s squats-if this is your first attempt, use 60-65% of your 1RM -rest accordingly–reset clock for next segment of training- 0:00, 3:00, 6:00, 9:00, 12:006-8 power cleans… hold on

Day 1WOD 140908 warm-up – Coach’s Choice EMOM for 8:00 of:evens – 5 strict press, no racks, press with tempoodds – 3-5 strict pull-ups – OR – 6-8 strict ring rows w/feet elevated (20”box) EMOM for 8:00 of:evens – 3-5 ring dips, tough… go weighted, strict or negativeodds – 2-5 stone to shoulder… (look at

Day 6 WOD 140906Repeat WOD 140329 warm-up – Coach’s Choice For time:21-15-9ohs – 95/65 (scale accordingly)ring dips -rest exactly 3:00-21-15-9clean to overhead – 95/65 (scale accordingly)box jumps/step-ups up & over – 24”/20” score = total time (rest included)