WOD

Day 3WOD 220105 Warm-up – Coach’s Choice A. Accumulate 2:30 of core holds… athlete’s choiceRest 2:30, then BB. @ 0:00… complete workload @ 90% effort10 hang squat cleans… nte 95/658 kb swings… nte 24kg/16kg6 pull-ups4 burpee box jumps (24”/20”)35 double unders/75 singlesC. @ 7:00… complete workload @ 90% effort10 kb swings8 hang squat cleans… nte […]

Day 2WOD 220104 Warm-up – Coach’s Choice A. EMOM 12:001) 5 strict press2) 5 push press3) 5 jerksRest 3min, then BB. Complete workload for time21 – 15 – 9 – 3SDHP… nte 95/65Wall balls*execute 150m row/ski after each completed setC. post WOD recovery

Day 1WOD 220103 Warm-up – Coach’s Choice A. 1 set every 5min, x 56 renegade row8 deadlifts… barbells nte 225/15530 step-ups10 pistols (alternating single leg box squats)B. post WOD recovery

Day 1WOD 220103 Warm-up – Coach’s Choice A. 1 set every 5min, x 56 renegade row8 deadlifts… barbells nte 225/15530 step-ups10 pistols (alternating single leg box squats)B. post WOD recovery Day 2WOD 220104 Warm-up – Coach’s Choice A. EMOM 12:001) 5 strict press2) 5 push press3) 5 jerksRest 3min, then BB. Complete workload for time21

Day 5WOD 211231Repeat WOD 201231AM Heats Only!Happy New Year’s Eve! A. Complete workload @ 80-90% effort100cal row/bike/ski + 25 bjsd… nte 30”75cal row/bike/ski + 50 abmat sit-ups50cal row/bike/ski + 75 hrpu25cal row/bike/ski + 100 air squatsB. post WOD recovery

Day 4WOD 211230Repeat WOD 210107Aerobic Repeats + ROMWOD A. 20:00 – Death by CaloriesMinute 1 = 1 calMinute 2 = 2 cal… and so on, until you cannot match the cals to the minute, or reach the capB. ROMWOD

Day 3WOD 211229Repeat WOD 201230 Warm-up – Coach’s Choice A. EMOM 9:001) 6 barbell reverse lunge to press… total reps, alternate legs2) 8-10 dumbbell single arm row each arm3) 45sec FLRRest 5min, then BB. AMRAP 14:0060cal row/bike/ski50 t2b40 wall ball30 power cleans @ 135/9520 ring muscle-ups – OR – 20 pull-upsC. post WOD recovery

Day 2WOD 211228Repeat WOD 201229 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Romanian Deadlift… build as you go… RDL every 3minAMRAP 30sec – strict/weighted pull-ups/ring rows @ dotsRest to 15:00, then BB. Complete workload for timeBuy-in – 500m row/ski, then…5 sets of:30 double unders/60 singles15 barbell g2oh… nte 75/55Cash-out – 500m row/skiC.

Day 1WOD 211227Repeat WOD 201228 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min5 goblete squats @ dots… 42X1 tempoRest to 15:00, then BB. AMRAP 4:00 @ 90% effort10 db power snatch… nte 50/3510 wall balls10 burpeesRest 2min, then CC.

Day 1WOD 211227Repeat WOD 201228 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min5 goblete squats @ dots… 42X1 tempoRest to 15:00, then BB. AMRAP 4:00 @ 90% effort10 db power snatch… nte 50/3510 wall balls10 burpeesRest 2min, then CC.