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Day 1WOD 200127 warm – up – Coach’s Choice A. 1 set every 3min for 5 total sets… work @ 0:00, 3:00, 6:00, 9:00, 12:001 power clean + 2 front squats + 3 push jerks + FLR to top of minuterest to 18:00 on timer, then BB. EMOM 12:003 burpees4 bjsd… 24”/20”5 kb swings… 24kg/16kg(do […]

Day 5WOD 200124 warm-up – Coach’s Choice A. 10 sets @ aerobic flow pace… nte 30min15cal row/ski10 wall balls7 t2b5 squat cleans – OR – squat snatches… nte 135/95B. post WOD recovery

Day 4Partner WOD 200123 warm-up – Coach’s Choice A. Complete workload for time… cap is Coach’s Choice200cal Assault Bike150 hrpu100 pull-ups/ring rows50 partner deadlifts… nte 225/155-partition as desired-only one athlete moving at a time, except for partner deadliftsB. post WOD recovery

Day 3WOD 200122 warm-up – Coach’s Choice A. EMOM 30:001) 30sec row/bike/ski2) 10 strict db curl & press… both arms same time3) 30sec row/bike/ski4) 10 reverse drop lunges… total reps, alternate legs… one riser5) 7-10 burpees6) double unders… nte 50 repsB. post WOD recovery

Day 2WOD 200121 warm-up – Coach’s Choice A. 5 x 5 deadlifts… build as you go… work to increase load from 200106b/t sets = 2 tgu @ tough load + 60sec FLRdeadlift @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 1 set @ 90% effort… capped @ 12:001000m row/ski60 wall balls30

Day 1WOD 200120 warm-up – Coach’s Choice A1. 5 cgbp + 7 goblet squats… work to increase load from 200107… rest to 2:00 on timer, then A2A2. pull-up/ring row cluster – 5. 5. 5. 5, rest 10sec @ dots… rest to 5:00 on timer, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)rest to

Day 1WOD 200120 warm-up – Coach’s Choice A1. 5 cgbp + 7 goblet squats… work to increase load from 200107… rest to 2:00 on timer, then A2A2. pull-up/ring row cluster – 5. 5. 5. 5, rest 10sec @ dots… rest to 5:00 on timer, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)rest to

Day 5WOD 200117 warm-up – Coach’s Choice A. 1 set every 5:00 for 6 total sets… work @ 90% effort1:00 Assault Bike4/4 db hang clean & jerks… nte 50/356 deadlifts… nte 185/1158 burpees over bar(work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00)-goal is for each bike segment to be exactly same… 90% effort for all

Day 4Partner WOD 200116 warm-up – Coach’s Choice A. Complete workload for time… capped @ end of class3000m row120 back squats60 shoulder to overhead-partition as desired-one barbell/one rower per team… nte 135/95-both athletes can be moving at same timeB. post WOD recovery

Day 3WOD 200115 warm-up – Coach’s Choice A1. db complex (R)… 1 db power snatch + 1 single arm thruster + 2 single arm overhead lunges… no rest, then A2A2. 30 double unders/50 singles… no rest, then A3A3. db complex (L)… 1 db power snatch + 1 single arm thruster + 2 single arm overhead