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Day 4Partner WOD 191219 warm-up – Coach’s Choice A. Complete workload for time… capped @ 30:00partner buy-in – 150 kb swings… then,100 overhead lunges – 45/25100cal row/ski100 burpees over partner (holding forearm plank)partner cash-out – 150 air squats (partner holds wall sit)B. post WOD recovery

Day 3WOD 191218 warm-up – Coach’s Choice A1. 2 x 1 set every 2:30 of:4 unbroken power cleans @ 70% of 5RM (from 191209) + 15 wall balls(work @ 0:00, 2:30)A2. 2 x 1 set every 2:30 of:4 unbroken power cleans @ 80% of 5RM (from 191209) + 15 walls balls(work @ 5:00, 7:30)A3. 4

Day 2WOD 191217 warm-up – Coach’s Choice A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 6 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 15:00 on timer, then BB. EMOM 15:001) 12-15cal row/ski2) 12-15 t2b/k2e/hkr3)

Day 1WOD 191216 warm-up – Coach’s Choice A1. 5/5 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2A2. 8 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 12:00 on timer, then

Day 1WOD 191216 warm-up – Coach’s Choice A1. 5/5 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2A2. 8 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 12:00 on timer, then

Day 5WOD 191213 warm-up – Coach’s Choice A. 10 x 1 set every 3:00… work @ high intensity12 kb swings… athlete’s choice9 wall balls6 t2b3 high box jumpsB. post WOD recovery

Day 4Partner WOD 191212 warm-up – Coach’s Choice A. Complete workload for time… 30:00 cappartner buy-in – 100cal Assault Bike… then,10 rounds… you go, I go format10 power snatch… 75/55 (sub = power cleans)10 burpees over barpartner cash-out – 100cal row/ski(teams can start or finish on apparatus of choice… but buy-in and cash-out must be

Day 3WOD 191211 warm-up – Coach’s Choice A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 8 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 15:00 on timer, then BB. 1 set @ 90% effort… capped

Day 2WOD 191210 warm-up – Coach’s Choice A1. 6/6 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2A2. 10 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 15:00 on timer, then

Day 1WOD 191209 warm-up – Coach’s Choice A1. 3 x 1 set every 2:30 of:5 unbroken power cleans @ 80% of 6RM (from 191203) + 15 wall balls(work @ 0:00, 2:30, 5:00)A2. 3 x 1 set every 3min of:5 unbroken power cleans + 15 walls ballsbuild bar each set… establish 5RM(work @ 8:00, 11:00, 14:00)rest