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Day 1WOD 210816 Warm-up – Coach’s Choice A. 4 x 6/6 barbell split stance RDL… work every 3minRest b/t sets = 2 tgu @ moderate load – OR – 10 pvc overhead reverse lunges(SSRDL @ 0:00, 3:00, 6:00, 9:00)@ 12:00 on timer, start BB. 5 x 1:00 burpees to target, rest 1:00 b/t setsRest 5min […]

Day 1WOD 210816 Warm-up – Coach’s Choice A. 4 x 6/6 barbell split stance RDL… work every 3minRest b/t sets = 2 tgu @ moderate load – OR – 10 pvc overhead reverse lunges(SSRDL @ 0:00, 3:00, 6:00, 9:00)@ 12:00 on timer, start BB. 5 x 1:00 burpees to target, rest 1:00 b/t setsRest 5min

Day 5WOD 210813 Warm-up – Coach’s Choice A. Tabata Mash-up20sec – Russian kb swings (athlete’s choice), rest 10sec20sec – bjsd/step-ups, rest 10secX 8Rest 5min after mash-up, then BB. “The Chief”5 x AMRAP 3:00… rest 1min b/t AMRAPs3 power cleans… nte 135/956 push-ups9 squatsC. post WOD recovery

Day 4WOD 210812Aerobic Repeats + ROMWOD A. 150cal/120cal row/ski/bike erg… 45sec FLR every 15cal/12cal… cap is Coach’s Choice… no drag calories allowed!B. ROMWOD WOD – Coach’s Choice

Day 3WOD 210811 Warm-up – Coach’s Choice A1. 12 ring push-ups* (feet on box)… rest to top of minute, then A2A2. 3 rope climbs/6 floor to standing… no rest, then A3A3. 20 air squats + 20 lunges + 10 squat jumps… rest to 5:00, then back to A1, x 3Rest to 20:00, then BB. “D.T.”5

Day 2WOD 210810 Warm-up – Coach’s Choice A1. 8 dual dumbbell step-ups each leg… working leg is static on the box  (2 risers or 4 bumpers)… rest 30sec, then A2A2. 8 dual dumbbell bent over row… no rest, then A3A3. 30sec side bridge each side… rest to 4:00, then back to A1, x 3Rest to

Day 1WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec – ring face pulls… 2sec pause at top of each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. 1 set every 3min, x

Day 1WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec – ring face pulls… 2sec pause at top of each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. 1 set every 3min, x

Day 5WOD 210806 Warm-up – Coach’s Choice Friday Grinder!A. Complete workload for time… barbells nte 135/9550cal – apparatus of choiceThen, 3 rounds of:6 barbell ground to overhead12 hanging abs50 double unders/100 singlesThen…50cal – same apparatusThen, 3 rounds of:6 pull-ups… ctb/chin over bar/jumping12 deadlifts50 double unders/100 singlesThen…50cal – same apparatusB. post WOD recovery