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Day 3WOD 210908 Warm-up – Coach’s Choice A. EMOM 12:001) 8-10 db chest press2) 8-10 db single arm row, each arm3) 8-10 goblet reverse lungesRest to 15:00 on timer, then BB. Complete workload @ high intensity… capped @ 5:0012-9-6-3T2bSdhp… 95/65Wall ballsRest additional 5:00 after cap, then CC. Complete workload @ high intensity… capped @ 5:003-6-9-12Kb […]

Day 2WOD 210907 Warm-up – Coach’s Choice A. 1 set every 3:30, x 5… barbell load nte 95/6520cal row/bike/ski + 9 power cleans + 7 bjsd/step-ups (24”/20)Rest to 20:00, then BB. 1 set every 3:00, x 5… barbell load nte 135/9520 double unders/45 singles + 9 shoulder to overhead + 7 lateral burpees over barC.

Day 1WOD 210906 Warm-up – Coach’s Choice A. 5/5. 4/4. 3/3. 2/2. 1/1. – Single Arm DB Thruster, each arm… build if appropriateRun to curb and back + 30sec FLR @ dots… work every 3minRest additional 3min after 5th set, then BB. AMRAP 5:00 @ 90% effort9 wall balls6 alternating single arm devil’s press… nte

Day 1WOD 210906 Warm-up – Coach’s Choice A. 5/5. 4/4. 3/3. 2/2. 1/1. – Single Arm DB Thruster, each arm… build if appropriateRun to curb and back + 30sec FLR @ dots… work every 3minRest additional 3min after 5th set, then BB. AMRAP 5:00 @ 90% effort9 wall balls6 alternating single arm devil’s press… nte

Day 5WOD 210903 Warm-up – Coach’s Choice A. EMOM 5:003 unbroken power cleans… build bar over 5 setsRest 5min, then BB. AMRAP 20:00 @ aerobic flow pace… barbells @ 100% of A1 squat clean3 burpees over bar5 hanging abs7 wall balls1 rope climbC. post WOD recovery

Day 4WOD 210902Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 8 x 2:00 @ 90% aerobic effort, rest 1min b/t sets… apparatus is Athlete’s ChoiceB. ROMWOD

Day 3WOD 210901 Warm-up – Coach’s Choice A1. @ 0:00, 0:20, 0:40 – execute 5 pull-ups (ring rows, jumping, kipping)… rest to 2:00 on timer, then A2A2. 4 rounds – Tabata bottom to bottom squats… rest 2min after 4th set of tabata, then back to A1, x 2Rest 5min after the A’s, then BB. AMRAP

Day 2WOD 210831 Warm-up – Coach’s Choice A. EMOM 10:00Evens – 150m/135m row or skiOdds – power clean cluster – 2. 2. 2, step over bar @ dots… nte 135/95B. EMOM 10:00Evens – 10-15 wall ballsOdds – 10 db power snatches… nte 50/35C. EMOM 5:003 clean & jerksD. EMOM 5:0030-50 double unders – OR –

Day 1WOD 210830 Warm-up – Coach’s Choice A1. 6 loaded squats… Athlete’s Choice… Back, Front or Overhead… rest to top of minute, then A2A2. 6 single arm db shoulder to overhead each arm… rest to 3:00 on timer, then back to A1, x 4Rest to 15:00, then BB. 3 sets @ 80-90% effort30 kb swings…

Day 1WOD 210830 Warm-up – Coach’s Choice A1. 6 loaded squats… Athlete’s Choice… Back, Front or Overhead… rest to top of minute, then A2A2. 6 single arm db shoulder to overhead each arm… rest to 3:00 on timer, then back to A1, x 4Rest to 15:00, then BB. 3 sets @ 80-90% effort30 kb swings…