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Day 2WOD 200818 Warm-up – Coach’s Choice A. 20 unbroken wall balls every 90sec, x 5Rest to 8:00 on timer, then BB. EMOM 5:0050 double unders/100 singlesRest to 15:00 on timer, then CC. 20 unbroken db power snatches (50/35) every 90se, x 5Rest to 25:00 on timer, then DD. AMRAP 5:0020 wall balls50 double unders/100 […]

Day 1WOD 200817 Warm-up – Coach’s Choice A. 1 set every 5min, x 5… goal is to increase barbell load each set1 squat clean2 front squats3 push jerks6 burpees over bar12cal row/bike/skiRest to 25:00 on timer, then BB. AMRAP 5:00Clean & jerks @ 100% of last set of “A”C. post WOD recovery

Day 1WOD 200817 Warm-up – Coach’s Choice A. 1 set every 5min, x 5… goal is to increase barbell load each set1 squat clean2 front squats3 push jerks6 burpees over bar12cal row/bike/skiRest to 25:00 on timer, then BB. AMRAP 5:00Clean & jerks @ 100% of last set of “A”C. post WOD recovery Day 2WOD 200818

Day 5WOD 200814 Warm-up – Coach’s Choice A. Complete workload @ 90% effort… work @ 0:00, 14:00 & 28:00 on timer… goal is for each set to be same time domain… db nte 50/3512-8-4Db power snatchWall ballsPull-ups*execute 30 double unders/50 singles after each completed setB. post WOD recovery

Day 4WOD 200813Aerobic Repeats + ROMWOD A. 4 x 6:00 row/bike… rest 2min b/t setsVariable stroke rate per minute each set:20-22-24-24-22-20Variable RPM per minute each set:65-60-55-55-60-65B. ROMWOD

Day 3WOD 200812 Warm-up – Coach’s Choice A. Complete workload @ 80% effort… barbell nte 75/559-7-5Hang power snatchBurpeesBjsd (24”/20”)Rest to 10:00 on timer, then BB. Complete workload @ 90% effort… barbells nte 95/659-7-5BurpeesBjsd (24”/20”)Hang power snatchRest to 20:00 on timer, then CC. Complete workload @ max effort… barbells nte 115/759-7-5Bjsd (24”/20”)Hang power snatchBurpeesD. post WOD

Day 2WOD 200811 Warm-up – Coach’s Choice Goal of today’s training is to increase load on the barbell each set, with no failed repsA. 1 set every 3min for 5 total sets1 power clean + 1 hang squat clean + 1 clean & jerk3 burpee pull-ups30 double unders/50 singlesStart B @ 15:00B. 1 set every 3min

Day 1WOD 200810 Warm-up – Coach’s Choice A1. 3 barbell thrusters… rest to top of minute, then A2A2. AMRAP 60sec – strict pulling reps (ring row/pull-ups/muscle-ups)… rest to 3:00, then back to A1, x 4Rest to 12:00, then BB. 1:00 – max calories on apparatus of choiceRest to 18:00, then CC. AMRAP 14:00 @ 90%

Day 1WOD 200810 Warm-up – Coach’s Choice A1. 3 barbell thrusters… rest to top of minute, then A2A2. AMRAP 60sec – strict pulling reps (ring row/pull-ups/muscle-ups)… rest to 3:00, then back to A1, x 4Rest to 12:00, then BB. 1:00 – max calories on apparatus of choiceRest to 18:00, then CC. AMRAP 14:00 @ 90%

Day 5WOD 200807 Warm-up – Coach’s Choice A. EMOM Friday!!EMOM 32:00… goal is to increase barbell load as you go!… pull-up segment should be chest to bar/kipping/jumping… no ring rows today1) 12-15 wall balls2) 3 clean & jerks3) 5-7 pull-ups – OR – 3-5 muscle-ups (ring or bar)4) 8 bjsd… box height is athlete’s choiceB. post WOD