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Day 1WOD 201109 Warm-up – Coach’s Choice A. 12. 9. 6. 3. – Unbroken Barbell Thrusters… build as you go… thruster every 3min20 golfer’s bends @ dotsRest to 15:00, then BB. 3 sets @ 90% effort15 pull-ups – OR – 7 muscle-ups10/10 single arm db shoulder to overhead… nte 50/3525 bjsd… nte 24”500m row/skiC. post […]

Day 5WOD 201106 Warm-up – Coach’s Choice A. 5:00 – build barbell for a clean & jerk… not to exceed 135/95No rest b/t A & BB. 3 clean & jerks every 30sec, x 105:00-5:30-6:00-6:30-7:00-7:30-8:00-8:30-9:00-9:30-if you fail to complete 3 reps at any point, execute burpees until time expires for the B segmentRest 5min after B,

Day 4WOD 201105Aerobic Repeats + ROMWOD + Open Gym Training Expectations:-choose a workload that can be sustained for 10 sets with no critical drop-off-90% aerobic effort-guidelines for success: (put ego aside, and be honest with yourself!)1) If you can consistently row 500m @ sub 2:00 splits with 30sec rest, choose option 12) If you can

Day 3WOD 201104 Warm-up – Coach’s Choice A1. 60sec FLR… no rest, then A2A2. 60sec wall sit… no rest, then A3A3. 60sec overhead hold (bumper plate)… no rest, then back to A1, x 3Rest 5min ater 3rd set, then BB. EMOM 5:00 – 1 set of barbell complex… choose what feels good… build appropriately over

Day 2WOD 201103 Warm-up – Coach’s Choice A1. 6 dual db split stance RDL each leg… rest to top of minute, then A2A2. 10 db step-ups, total reps, alternate legs (2 risers or 4 bumpers)… rest to top of minute, then A3A3. 30sec side bridge each side… rest to 5:00 on timer, then back to

Day 1WOD 201102 Warm-up – Coach’s Choice A. 6. 6. 6. 6. 6. – Touch-n-Go Power Cleans… build as you go… clean every 3min15 wall balls @ the dotsRest to 15:00, then BB. tabata pull-ups/ring rows… 8 x 20sec on, 10sec offRest to 20:00, then CC. 10:00 @ 80% effortRow/bike/skiD. post WOD recovery

Day 1WOD 201102 Warm-up – Coach’s Choice A. 6. 6. 6. 6. 6. – Touch-n-Go Power Cleans… build as you go… clean every 3min15 wall balls @ the dotsRest to 15:00, then BB. tabata pull-ups/ring rows… 8 x 20sec on, 10sec offRest to 20:00, then CC. 10:00 @ 80% effortRow/bike/skiD. post WOD recovery Day 2WOD 201103

Day 5WOD 201030 Warm-up – Coach’s Choice A. @ 0:00… 3 sets @ 90% effort… barbells nte 115/7511 shoulder to overhead7 front squats5 burpees over barB. @ 8:00… 3 sets @ 90% effort… barbells nte 115/7511 deadlifts7 hang power cleans5 pull-upsC. @ 16:00… 3 sets @ 90% effort… barbells nte 115/755 burpees over bar7 front

Day 4WOD 201029Aerobic Repeats + ROMWOD A. 150m row every 2min, x 10*goal is sustainability over 10 sets*avoid urge to go faster, even if you feel good or it feels “easy”B. ROMWOD

Day 3WOD 201028 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Front Rack Reverse Lunges… lunge every 3minAMRAP 30sec – strict ring row @ dotsRest to 15:00, then BB. AMRAP 15:00 @ 80-90% effort100cal row/bike/ski75 double unders – OR – 35 bjsd/step-up50 db power snatch… nte 40/2525 t2bC. post WOD recovery