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
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Day 5WOD 220128 Warm-up – Coach’s Choice A. 25:00 Workload – Goal is to accomplish as much work as possible – This IS NOT partition as desired and must be completed as a chipper…100cal – apparatus of choice20 muscle-ups (ring or bar) – OR – 10 rope climbs – OR – 75 kb swings (24kg/16kg)50
Day 4WOD 220127Aerobic Repeats + ROMWOD A. 8 x 2:00 row/bike/ski… rest 1min b/t setsB. ROMWOD
Day 3WOD 220126 Warm-up – Coach’s Choice A. Choose a complex you love and build on it over 5 sets… work every 3minOption 1:1 squat clean + 2 front squats + 3 push jerks + 4 burpees over bar Option 2:1 squat snatch + 2 hang power snatches + 3 ohs + 4 burpees over
Day 2WOD 220125 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… increase db load as you go, if appropriate4 tgu6 step-ups w/tgu load8 db power snatch w/tgu loadRest 3min after 5th set, then BB. AMRAP 12:00 @ 80-90% effort12 pull-ups24 wall balls48 double unders/singlesC. post WOD recovery
Day 1WOD 220124 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220118)Rest to 7 on timer, then BB. 4:00 @ 90% effort25cal/23cal10 barbell g2oh @ 95/65Max bar-facing burpees until time expiresRest 2minC. 4:00 @ 90% effort25cla/23cal10 barbell g2oh @ 115/75Max bar-facing burpees until time expiresRest 2minD.
Day 1WOD 220124 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220118)Rest to 7 on timer, then BB. 4:00 @ 90% effort25cal/23cal10 barbell g2oh @ 95/65Max bar-facing burpees until time expiresRest 2minC. 4:00 @ 90% effort25cla/23cal10 barbell g2oh @ 115/75Max bar-facing burpees until time expiresRest 2minD.
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Day 5WOD 220121 Warm-up – Coach’s Choice A. 5:00… 90% effort50 wall ballsMax pulling reps until time expires… options:Bar muscle-ups – c2b pull-ups – chin over bar pull-ups – jumping pull-upsRest 3min, then BB. 5:00… 90% effort200 double unders – OR – 50 bjsd (24”/20”)Max rope climbs – OR – max burpees until time expiresRest
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