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Day 3WOD 191009Repeat WOD 170215 warm-up – Coach’s Choice A. AMRAP 5:00 @ 80% effort1 stone to shoulder1 stone squatrest 2min, then BB. AMRAP 5:00 @ 80% effort10 calories – Assault bike10 burpeesrest 2min, then CC. AMRAP 5:00 @ 80% effort10 kb swings – 24kg/16kg30sec wall sitrest 2min, then DD. AMRAP 5:00 @ 80% effort10 […]

Day 2WOD 191008WOD 170214 warm-up – Coach’s Choice A. EMOM 10:00evens – 8 overhead lunges w/dumbbells… not to exceed 50/35… total reps, alt legsodds – 3 touch-n-go snatches – OR – 3 touch-n-go squat cleansrest to 15:00, then BB. 3 x 2 rounds every 5min@ high intensity… barbells not to exceed 185/11512 deadlifts9 wall balls5

Day 1WOD 191007Repeat WOD 170213 warm-up – Coach’s Choice A. Choose training option that feels good in your belly!Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190930Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpeesOption 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00rest to

Day 1WOD 191007Repeat WOD 170213 warm-up – Coach’s Choice A. Choose training option that feels good in your belly!Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190930Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpeesOption 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00rest to

Day 5WOD 191004Repeat WOD 170210 warm-up – Coach’s Choice A. EMOM 5:001 power clean + 1 hang squat clean thruster + 1 push jerk… start light and build bar each setrest to 10:00 on timer, then BB. Complete 1 set of workload every 2min for 20:00… work @ high intensity, but keep it sustainable(work @

Day 4Partner WOD 191003Repeat WOD 170209 warm-up – Coach’s Choice Aerobic Flow Thursday!A. 10 sets @ aerobic flow pace… capped @ 30min… one athlete working at a time30 calorie row/bike/ski30 wall balls6 manmakers… load=Athlete’s choice (manmaker=renegade row + squat clean thruster)2 rope ascent – OR – 6 plank ascentsB. post WOD body maintenance

Day 3WOD 191002Repeat WOD 170208Bring-A-Friend warm-up – Coach’s Choice A. 4 x 1:00 row/bike/ski @ 90% aerobic effort, rest 1min b/t setsrest to 10:00 on timer, then BB. AMRAP 5:00 @ 80% efforttgu… load not to exceed 75/45… (Friends/beginners use light load)@ 15:00 on timer (no rest!), go to CC. 4 x 1:00 row/bike/ski @

Day 2WOD 191001Repeat WOD 170207 warm-up – Coach’s Choice A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:0075 double unders – OR – 1:00 of jumping rope… then, 2 rounds of:9 power cleans7 front squats5 shoulder to overheadrest to 10:00 on timer, then BB. Complete workload @ 90+% effort… workload

Day 1WOD 190930Repeat WOD 170206 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190923A2. rx’d recovery – EMOM 5:00… 7-10 burpeesrest to 15:00 on timer, then BB. AMRAP 14:00 @ 80-90% effort6 strict pull-ups – OR – 10 strict ring rows12 db g2oh, total reps, alt arms…

Day 1WOD 190930Repeat WOD 170206 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190923A2. rx’d recovery – EMOM 5:00… 7-10 burpeesrest to 15:00 on timer, then BB. AMRAP 14:00 @ 80-90% effort6 strict pull-ups – OR – 10 strict ring rows12 db g2oh, total reps, alt arms…