Day 1 WOD 211101 Warm-up – Coach’s Choice A. 1 set every 3min, x 3… increase loading each set Back squat**(set 1 = 15, set 2 = 10, set 3 = 5) 8 high box jumps 6-8 strict dual dumbbell curl & press Rest 3min after 3rd set, then B B. AMRAP 3:00 @ 90% effort […]
Day 1 WOD 211101 Warm-up – Coach’s Choice A. 1 set every 3min, x 3… increase loading each set Back squat**(set 1 = 15, set 2 = 10, set 3 = 5) 8 high box jumps 6-8 strict dual dumbbell curl & press Rest 3min after 3rd set, then B B. AMRAP 3:00 @ 90% effort
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Day 5WOD 211029 Warm-up – Coach’s Choice A. 1 set every 2:00, x 5… build barbell as you go1 squat clean2 single arm strict press each armRest 5min after 5th set, then BB. AMRAP 15:00 @ 90% effort1 squat clean @ 100% of A1 wall climb1 burpee pull-up*add 1 rep to each movement per roundC.
Day 4WOD 211028Aerobic Repeats + ROMWOD A. 8 x 1:30 work, 1:30 restWork = 12cal on apparatus of choice+Filler to 1:30Filler Options:Jump ropeBurpeesStep-upsB. ROMWOD
Day 3WOD 211027 Warm-up – Coach’s ChoiceA. AMRAP 6:00 @ 80-90% effort… barbell nte 75/5530 double unders / 50 singles20 shoulder to overhead10 front squatsRest 3:00, then BB. AMRAP 6:00 @ 80-90% effort… barbell nte 95/6515 bjsd – OR – med ball step-ups12 hang power cleans9 t2bRest 3:00, then CC. AMRAP 6:00 @ 80-90% effort…
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