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Day 1WOD 200831 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build bar each set5 clean grip deadlifts20 med ball step-ups… 24”/20”Rest to 15:00 on timer, then BB. AMRAP 5:0010 hrpu10 ring row*add 1 rep to each movement every roundRest to 25:00 on timer, then CC. AMRAP 5:00Thrusters @ 75/55*5 burpees EMOM, […]

Day 5WOD 200828 Warm-up – Coach’s Choice Friday Chipper!A. Complete workload for time… capped @ 32:00250 double unders – OR – 60 step-ups – OR – 50 bjsd… boxes nte 24”/20”5 deadlifts… nte 225/15510 burpees over bar150 double unders – OR – 50 step-ups – OR – 40 bjsd10 power cleans… nte 175/12515 burpees over bar100

Day 4WOD 200827Aerobic Repeats + ROMWOD A. 5 x 1:00 row @ 90% aerobic effort, rest 30sec b/t sets, x 2 (3min rest b/t blocks)… on a running clock, set 1 starts @ 0:00, set 2 starts @ 10:00B. ROMWOD

Day 3WOD 200826 Warm-up – Coach’s Choice A1. Power clean cluster… 3 unbroken reps @ 0:00, 0:15, 0:30, 0:45, 1:00A2. Pull-up/ring row cluster… 3-5 reps @ 2:00, 2:15, 2:30, 2:45, 3:00@ 5:00, start BB1. Power clean cluster… 2 unbroken reps @ 5:00, 5:15, 5:30, 5:45, 6:00B2. Pull-up/ring row cluster… 3-5 reps @ 7:00, 7:15, 7:30,

Day 2WOD 200825 Warm-up – Coach’s Choice A. On a continuous running clock, use 20:00 to complete the following workload… starting barbell weight not to exceed 75/55… goal is to increase barbell load each set, and keep barbell reps unbroken20. 15. 10. 5. – shoulder to overhead…@ dots, execute 50 air squats + 30sec farmer’s

Day 1WOD 200824 Warm-up – Coach’s Choice A. EMOM 20:00… goal is to appropriately increase db load each set (depending on access to db)1) 6 db power snatches + 4 burpees2) 12 med ball step-ups3) 10cal/8cal row/ski4) 12 med ball cleans5) 30sec jump ropeRest 5min, then BB. AMRAP 5:00… empty the tank15 wall balls10 t2b/hkr/sit-upsC.

Day 1WOD 200824 Warm-up – Coach’s Choice A. EMOM 20:00… goal is to appropriately increase db load each set (depending on access to db)1) 6 db power snatches + 4 burpees2) 12 med ball step-ups3) 10cal/8cal row/ski4) 12 med ball cleans5) 30sec jump ropeRest 5min, then BB. AMRAP 5:00… empty the tank15 wall balls10 t2b/hkr/sit-upsC.

Day 5WOD 200821 Warm-up – Coach’s Choice A. Farmer’s carry 1 lap around building… (if raining, do A1)(A1. EMOM 6:00 – farmer’s carry hold on evens… overhead plate hold on odds)Rest to 10:00 on timer, then BB. For time60cal row50 t2b/hkr/abmat or ghd sit-up40 wall ball30 power cleans… nte 13525 pull-ups – OR – 15

Day 4WOD 200820Aerobic Repeats + ROMWOD A1. 90sec – test your 90% aerobic effort… rest 90sec, then A2A2. 90sec – retest your 90% aerobic effort… rest = math!Take average of both efforts, and set up BB. 8 x average distance of A’s… rest 90sec b/t setsC. ROMWOD

Day 3WOD 200819 Warm-up – Coach’s Choice After warming up, use the rest of the training session to complete workloadA. Not for time21. 18. 15. 12. 9. 6. 3. 1.Deadlifts – starting weight nte 185/125… goal is to increase load each set@ dots – 10 med ball step-ups + 8 pull-ups/ring rows – OR –