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Day 4WOD 210211Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice Choose A1 or A2…A1. 8 x 2:00 row/ski, 30sec rest b/t setsA2. 8 x 30sec row/ski, 2:00 rest b/t setsB. ROMWOD

Day 3WOD 210210 Warm-up – Coach’s Choice A1. 3/3 single arm db thrusters… rest to top of minute, then A2A2. 6-8 single arm row each arm… rest to 3:00, then back to A1, x 3@ 10:00, start BsB1. 1:00 – max effort kb swings… athlete’s choice… rest 2min, then B2B2. 1:00 – max effort bjsd…

Day 2WOD 210209 Warm-up – Coach’s Choice A. 1 set of complex every 90sec, x 4… build complex as you go1 deadlift + 2 hang squat cleans+ 4 front rack lungesRest to 10:00, prep for BB. AMRAP 20:00 @ aerobic flow pace… barbell @ 100% of A12cal row/bike/ski8 wall balls4 t2b2 pull-ups1 barbell complexC. post

Day 1WOD 210208 Warm-up – Coach’s Choice A. Wave Load – Shoulder to Overhead8. 6. 4. 8. 6. 4. – 2nd 8 should be at 1st 6 load and so on…@ dots – 1 tgu + 2 db hang snatches each side (tgu to standing + 2 hang db snatches, then tgu back to floor,

Day 1WOD 210208 Warm-up – Coach’s Choice A. Wave Load – Shoulder to Overhead8. 6. 4. 8. 6. 4. – 2nd 8 should be at 1st 6 load and so on…@ dots – 1 tgu + 2 db hang snatches each side (tgu to standing + 2 hang db snatches, then tgu back to floor,

Day 5WOD 210205 Warm-up – Coach’s Choice A. @ 0:00… 100 wall balls for time… 7:00 capB. @ 10:00… 500m row/ski + 30 g2oh (95/65)… capped @ 7:00C. @ 20:00… 50 burpee box jumps/step-ups (24”/20”)… no time capD. post WOD recovery

Day 4WOD 210204Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Work @ 90% sustainable aerobic pace4:00. 3:00. 2:00. 1:00. 1:00. 2:00. 3:00. 4:00Row/bike ski… rest 30sec @ dotsGoal is consistency over increased effortB. ROMWOD

Day 3WOD 210203 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build your dumbbell over 5 sets5/5 hang clean & jerk7 pull-ups9 jump squatsB. @ 15:00 on timer…AMRAP 3:00Jump Rope Reps… 5 wall balls every trip or stopRest 5min, then CC. AMRAP 7:00 @ 90% effortDb g2oh… (50/35)Execute 6 no push-up, no

Day 2WOD 210202 Warm-up – Coach’s Choice A1. 6 split stance db RDL each leg @ 30X1 tempo… rest to top of minute, then A2A2. 60sec FLR… 3-5 push-ups every 15sec… rest to 4:00, then back to A1, x 3(A1 @ 0:00, 4:00, 8:00)Rest 5min, then BB. AMRAP 15:00500m row/ski21 kb swings (24kg/16kg)12 med ball

Day 1WOD 210201 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build your bar appropriately over 5 sets5 clean grip deadlifts7 burpees over bar9 pull-upsB. @ 15:00 on timer…AMRAP 3:00Wall balls…. 30 jump rope reps every drop or stopRest 5min, then C… adjust barbell to 70-80% of “A”C. Complete workload for time…