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Day 2WOD 201027 Warm-up – Coach’s Choice A. 5 sets @ 80-90% effort… barbells nte 115/75… capped @ 10:007 strict press250m row/ski@ 10:00, start BB. AMRAP 5:00Burpee pull-upsRest 5min, then CC. AMRAP 10:00 @ 90% effort10 med ball cleans10 med ball step-ups (24”/20”)10 med ball overhead lunges10 kb swings… nte 32kg/24kgD. post WOD recovery

Day 1WOD 201026 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Clean Grip Deadlift… deadlift every 3min15 banded air squats @ dots@ 12:00, start BB. AMRAP 3:00Wall balls*3 burpees every time you stop or drop the ballRest 5min, then cC. EMOM 10:00Evens – 1 deadlift @ 100% of “A” + 10 hrpuOdds –

Day 1WOD 201026 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Clean Grip Deadlift… deadlift every 3min15 banded air squats @ dots@ 12:00, start BB. AMRAP 3:00Wall balls*3 burpees every time you stop or drop the ballRest 5min, then cC. EMOM 10:00Evens – 1 deadlift @ 100% of “A” + 10 hrpuOdds –

Day 5WOD 201023 Warm-up – Coach’s Choice A. 1 set every 3min, x 10… work @ aerobic flow pace10 shoulder to overhead… nte 75/5515 Russian kb swings… athlete’s choice20 step-ups… athlete’s choiceB. post WOD recovery

Day 4WOD 201022Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 500m row every 4min, x 6*goal is sustainability over 6 sets*avoid urge to go faster, even if you feel good or it feels “easy”*first 10 strokes, exhale in extension, inhale through the nose back to the catchB. ROMWOD

Day 3WOD 201021 Warm-up – Coach’s Choice A. EMOM 10:00… barbells nte 135/953 clean & jerks + 3 burpees over barRest to 15:00, then BB. 1 set every 3min, x 65 pull-ups + 25 wall ballsC. post WOD recovery = 2 laps around building – OR – 1000m recovery row

Day 2WOD 201020 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Dual Dumbbell Strict Press… press every 3min250m row/ski + 30sec FLR @ dots… (this should feel kind of like an AMRAP)Rest to 15:00, then BB. AMRAP 6:00 @ 90% effort15 ring row12 db power snatch… 50/358 goblet lungesRest 3min, then CC. AMRAP

Day 1WOD 201019 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Overhead Squat – OR – Front Squat… squat every 3minAMRAP 30sec – strict k2e/t2b/toes2rings @ dots@ 12:00, start BB. 50 burpees @ 90% effort… capped @ 4:00Rest to 20:00, then CC. Complete workload for time… capped @ 10:0022 – 16 – 10Kb

Day 1WOD 201019 Warm-up – Coach’s Choice A. 10. 8. 6. 4. – Overhead Squat – OR – Front Squat… squat every 3minAMRAP 30sec – strict k2e/t2b/toes2rings @ dots@ 12:00, start BB. 50 burpees @ 90% effort… capped @ 4:00Rest to 20:00, then CC. Complete workload for time… capped @ 10:0022 – 16 – 10Kb

Day 5WOD 201016 Warm-up – Coach’s Choice A. 1 set of complex ever 90sec, x 5… build bar as you go1 deadlift + 1 power clean + 1 hang squat clean + 1 front squatRest to 12:00 on timer, then BB. AMRAP 18:00 @ aerobic flow pace… barbell @ 100% of A15cal row/bike/ski12 wall balls9