WOD

Day 1WOD 220307 Warm-up – Coach’s Choice A1. 5 strict press… rest to 1:30, then A2A2. 4 push press… rest to 3:00, then A3A3. 3 push jerks… rest to 4:30, then back to A1, x 3Rest 3min after 3rd set, then BB. AMRAP 4:00 @ 90% effort5 t2b10 kb swings… nte 16kg/12kg15 double unders/25 singlesRest […]

Day 5WOD 220304 Warm-up – Coach’s Choice A. Complete workload @ 80% effort100 lunges30 clean & jerks… nte 135/95100 double unders/singles30 pull-ups100cal – apparatus of choice30 burpees100 air squatsB. post WOD recovery

Day 4WOD 220303Aerobic Repeats + ROMWOD A. 5 x 3:00 @ 90% effort… rest 2min b/t setsB. ROMWOD

Day 3WOD 220302 Warm-up – Coach’s Choice A1. 5 strict press… rest to 1:30, then A2A2. 5 push press… rest to 3:00, then A3A3. 5 push jerks… rest to 4:30, then back to A1, x 3Rest 3min after 3rd set, then BB. AMRAP 15:00 @ 80-90% effort15 wall balls12 db power snatches… nte 50/359 bjsd…

Day 2WOD 220301 Warm-up – Coach’s Choice A. EMOM 8:00Evens – 10 dual dumbbell step-ups (2 risers or 4 bumpers)Odds – 50 double unders / 100 singlesB. EMOM 8:00Evens – 10 dual dumbbell deadliftsOdds – 10cal – row/bike/ski/runC. EMOM 8:00Evens – 10 dual dumbbell hang clean & jerksOdds – 50 double unders / 100 singlesD.

Day 1WOD 220228 Warm-up – Coach’s Choice A1. 3 unbroken power cleans… rest 30sec, then A2A2. 5 pull-ups + 10 push-ups + 15 air squats… rest to 3:00 on timer, then back to A1, x 5… build A1 as you goRest 3min after 5th set, then BB. 3:00 @ 90% effort15 barbell thrusters… nte 95/6515

Day 1WOD 220228 Warm-up – Coach’s Choice A1. 3 unbroken power cleans… rest 30sec, then A2A2. 5 pull-ups + 10 push-ups + 15 air squats… rest to 3:00 on timer, then back to A1, x 5… build A1 as you goRest 3min after 5th set, then BB. 3:00 @ 90% effort15 barbell thrusters… nte 95/6515

Day 5WOD 220225 Warm-up – Coach’s Choice Aerobic Flow Friday!A. AMRAP 30:00 @ 80% effort100cal – apparatus of choice15 thrusters @ 75/553 bar-facing burpees75cal12 thrusters @ 95/656 bfb50cal9 thrusters @ 115/759 bfb25cal6 thrusters @ 135/9512 bfbB. post WOD recovery

Day 4WOD 220224Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort8:00 work, 1:00 rest6:00 work, 1:00 rest4:00 work, 1:00 rest2:00 workB. ROMWOD

Day 3WOD 220223 Warm-up – Coach’s Choice A. 20 unbroken back squats… add 2.5-10# from 220215Rx’d recovery = 3:00 row @ 70-80% effort@ 8:00 on timer, start BOn a running clock, complete B through DB. 3 sets @ 90% effort… dumbbells nte 50/3510 dual db deadlifts30 double unders/50 singles10 dual db shoulder to overheadRest 2min,