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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… […]

Day 5WOD 210129 Warm-up – Coach’s Choice Barbells nte 95/65 for all piecesA1. Complete workload @ 90% effort… execute this workload every 6min(@ 0:00, 6:00, 12:00, 18:00, 24:00)12 bjsd/step-ups9 shoulder to overhead6 pull-upsA2. Complete workload @ 90% effort… execute this workload every 6min(@ 3:00, 9:00, 15:00, 21:00, 27:00)6 thrusters9 burpees over bar12 t2bB. post WOD

Day 4WOD 210128Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Goal is to complete workload in 20:00 or faster500m row/ski… rest 30sec1000m row/ski… rest 1min1500m row/ski… rest 90sec1000m row/ski… rest 1min500m row/ski**consider there is 4min of built-in recovery here… if the prescribed distance won’t get you close to, or under the cap… reduce each

Day 3WOD 210127 Warm-up – Coach’s Choice A. AMRAP 2:00… db’s nte 50/35 (use same db’s for all pieces… do not mix and match)10 dual db deadlifts15 wall ballsRest 2min, then BB. AMRAP 2:0010 dual db power cleans15 t2bRest 2min, then CC. AMRAP 2:0010 dual db hang clean & jerks15 double unders/35 singlesRest 5min, then

Day 2WOD 210126 Warm-up – Coach’s Choice A. EMOM 6:00Evens – 8-10 goblet curtsy squatsOdds – 8-10 alternating db hang clean & jerksB. EMOM 6:00Evens – 6-8 db split stand RDL each legOdds – 8-10 alternating db power snatchesC. EMOM 6:00Evens – 10-15 strict pull-ups/ring rowsOdds – 10-15 strict push-upsRest to 20:00, then DD. Work

Day 1WOD 210125 Warm-up – Coach’s Choice A1. 8 barbell push press… rest to top of minute, then A2A2. 4 front squats @ 42X1 tempo with push press load… rest to 3:00 on timer, then back to A1(A1 reps go 8, 6, 4, 2… A2 reps go 4, 3, 2, 1)Rest to 15:00, then BB.

Day 1WOD 210125 Warm-up – Coach’s Choice A1. 8 barbell push press… rest to top of minute, then A2A2. 4 front squats @ 42X1 tempo with push press load… rest to 3:00 on timer, then back to A1(A1 reps go 8, 6, 4, 2… A2 reps go 4, 3, 2, 1)Rest to 15:00, then BB.

Day 5WOD 210122 Warm-up – Coach’s Choice Barbells nte 115/75 and boxes nte 24” for all piecesA. @ 0:00, 3 sets @ 80% effort… capped @ 5:009 shoulder to overhead7 bjsd5 pull-ups/ring rowsB. @ 7:00, 3 sets @ 80% effort… capped @ 5:009 front squats7 burpees over bar5 sdhpC. @ 14:00, 2 sets @ high

Day 4WOD 210121Aerobic Repeats + ROMWOD Warm-up = 2 x 30sec row, 1min rest b/t sets… take average meters of both sets and use for A A. 15 x Average Meters from Warm-up, rest 1min b/t setsB. ROMWOD

Day 3WOD 210120 Warm-up – Coach’s Choice A. EMOM 6:002 unbroken hang clean & jerks… build bar over 6 setsRest 2min, then BB. EMOM 6:002 db power snatches… build as you go over 6 sets, as long as we have enough dumbbells for you to build appropriately!Rest 5min, then CC. 3 sets @ 90% effort…