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Day 4WOD 210107Aerobic Repeats + ROMWOD A. 20:00 – Death by CaloriesMinute 1 = 1 calMinute 2 = 2 cal… and so on, until you cannot match the cals to the minute, or reach the capB. ROMWOD

Day 3WOD 210106 Warm-up – Coach’s Choice A. AMRAP 6:00 @ 90% effort… db nte 50/358 t2b10 alternating db hang clean & jerks12cal row/bike/skiRest 3min, then BB. AMRAP 6:00 @ 90% effort… db nte 50/358 bjsd… nte 30”10 alternating db power snatches12cal row/bike/skiRest 3min, then CC. AMRAP 6:00 @ 90% effort8/8 db shoulder to overhead10

Day 2WOD 210105 Warm-up – Coach’s Choice A. Choose a movement that you love, and execute the complex accordingly… building barbells is appropriate… goal is no failed repsEMOM 7:001 clean grip deadlift + 2 hang power cleans + 3 push jerks-OR-EMOM 7:001 snatch grip deadlift + 2 hang power snatches + 3 ohsRest to 10:00,

Day 1WOD 210104 Warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – Barbell Thruster… build as you go… thruster every 3minAMRAP 30sec – strict pulling reps @ dotsRest to 18:00, then BB. AMRAP 12:00 @ 80-90% effort500m row/ski15 kb swings… nte 32kg/24kg10 burpees25 double unders/50 singlesC. post WOD recovery

Day 1WOD 210104 Warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – Barbell Thruster… build as you go… thruster every 3minAMRAP 30sec – strict pulling reps @ dotsRest to 18:00, then BB. AMRAP 12:00 @ 80-90% effort500m row/ski15 kb swings… nte 32kg/24kg10 burpees25 double unders/50 singlesC. post WOD recovery Day 2WOD 210105 Warm-up –

Day 4WOD 201231AM Heats Only!Happy New Year’s Eve! A. Complete workload @ 80-90% effort100cal row/bike/ski + 25 bjsd… nte 30”75cal row/bike/ski + 50 abmat sit-ups50cal row/bike/ski + 75 hrpu25cal row/bike/ski + 100 air squatsB. post WOD recovery

Day 3WOD 201230 Warm-up – Coach’s Choice A. EMOM 9:001) 6 barbell reverse lunge to press… total reps, alternate legs2) 8-10 dumbbell single arm row each arm3) 45sec FLRRest 5min, then BB. AMRAP 14:0060cal row/bike/ski50 t2b40 wall ball30 power cleans @ 135/9520 ring muscle-ups – OR – 20 pull-upsC. post WOD recovery

Day 2WOD 201229 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Romanian Deadlift… build as you go… RDL every 3minAMRAP 30sec – strict/weighted pull-ups/ring rows @ dotsRest to 15:00, then BB. Complete workload for timeBuy-in – 500m row/ski, then…5 sets of:30 double unders/60 singles15 barbell g2oh… nte 75/55Cash-out – 500m row/skiC. post WOD

Day 1WOD 201228 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min5 goblete squats @ dots… 42X1 tempoRest to 15:00, then BB. AMRAP 4:00 @ 90% effort10 db power snatch… nte 50/3510 wall balls10 burpeesRest 2min, then CC. AMRAP 4:00

Day 1WOD 201228 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min5 goblete squats @ dots… 42X1 tempoRest to 15:00, then BB. AMRAP 4:00 @ 90% effort10 db power snatch… nte 50/3510 wall balls10 burpeesRest 2min, then CC. AMRAP 4:00