WOD

Day 3WOD 220209 Warm-up – Coach’s Choice A. AMRAP 30:00 @ 80% effort1 clean & jerk… nte 135/951 muscle-up (bar or ring) – OR – 1 burpee pull-up2 pistols – OR – 2 lunges*add 1 rep to each movement every roundB. post WOD recovery

Day 2WOD 220208 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build db as you go8cal sprint – apparatus is athlete’s choice2/2 db hang clean & jerk30sec FLRRest 3min after 5th set, then BB. 12:00 workload… work @ 90% effort3-6-9-12-15… and so on, until time expiresWall ballsT2bCaloriesC. post WOD recovery

Day 1WOD 220207 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220202)Rest to 7 on timer, then BB. AMRAP 6:00 @ 90% effort12 shoulder to overhead… nte 115/7512 burpee box jumps/step-ups… 24”/20”Rest 3min, then CC. AMRAP 6:00 @ 90% effort15 deadlifts… nte 115/7515 pull-upsRest 3min, then

Day 1WOD 220207 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220202)Rest to 7 on timer, then BB. AMRAP 6:00 @ 90% effort12 shoulder to overhead… nte 115/7512 burpee box jumps/step-ups… 24”/20”Rest 3min, then CC. AMRAP 6:00 @ 90% effort15 deadlifts… nte 115/7515 pull-upsRest 3min, then

Day 5WOD 220204 Warm-up – Coach’s Choice A. EMOM 5:003 unbroken, touch-n-go hang squat cleans… build bar each setRest 5min, then BB. Complete workload @ 80-90% effort… capped @ 20:00… barbell @ 100% of A60 bar-facing burpees1 squat clean50 pull-ups2 squat cleans40 bjsd (24”/20”)3 squat cleans30 wall balls4 squat cleans20 t2b5 squat cleans10 deadliftsB. post

Day 4WOD 220203Aerobic Repeats + ROMWOD A. 4 x 5:00 row/bike/ski… rest 1:30 b/t setsB. ROMWOD

Day 3WOD 220202 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220124)Rest to 7 on timer, then BB. Complete workload @ 80-90% effort20-18-16-14-12-10-8-8-4-2Db power snatches… nte 50/351-2-3-4-5-6-7-8-9-10Wall climbs – OR – renegade rowsC. post WOD recovery

Day 2WOD 220201 Warm-up – Coach’s Choice A. @ 0:00…3 sets @ 90% effort10 unbroken, strict dual db curl & press… load is athlete’s choice60sec forearm plankB. @ 10:00…AMRAP 5:00Bjsd – OR – med ball step-ups… nte 24”/20”C. @ 20:00…5 sets @ 90% effort11 kb swings… nte 32kb/24kg9 burpees30sec wall sitD. post WOD recovery

Day 1WOD 220131 Warm-up – Coach’s Choice A. 1 set every 3:30, x 5… build the thruster as you go150m/135m row/ski6 db thrusters10 t2b – OR – 10 ghd sit-ups – OR – 20 abmat sit-upsRest 3:30 after 5th set, then BB. Complete workload for time… capped @ 10:0027-21-15-9Pull-upsWall balls*execute 30 double unders/50 singles after

Day 1WOD 220131 Warm-up – Coach’s Choice A. 1 set every 3:30, x 5… build the thruster as you go150m/135m row/ski6 db thrusters10 t2b – OR – 10 ghd sit-ups – OR – 20 abmat sit-upsRest 3:30 after 5th set, then BB. Complete workload for time… capped @ 10:0027-21-15-9Pull-upsWall balls*execute 30 double unders/50 singles after