WOD

Day 1WOD 211213 Warm-up – Coach’s Choice A. Squat Cleans – 3. 3. 3. 3. 3.Do 3 unbroken squat cleans ever 3min… building bar is encouraged as long as reps remain unbroken@ dots – 8 db strict press + 30sec FLRRest 3min after 5th set, then BB. 1 set every 2min, x 615 wall balls8 […]

Day 1WOD 211213 Warm-up – Coach’s Choice A. Squat Cleans – 3. 3. 3. 3. 3.Do 3 unbroken squat cleans ever 3min… building bar is encouraged as long as reps remain unbroken@ dots – 8 db strict press + 30sec FLRRest 3min after 5th set, then BB. 1 set every 2min, x 615 wall balls8

Day 5WOD 211210 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort… barbell nte 155/10512. 9. 6. 3.Deadlifts + hang cleans + push jerks@ the dots…500m row/ski15 bjsd/step-ups… nte 24”/20”B. post WOD recovery

Day 4WOD 211209Aerobic Repeats + ROMWOD A. Complete workload on apparatus of choice… 90% aerobic effortSet up monitor for single distance of 4000m/3500m…Then execute the following work/rest pattern until total distance is completed4:00 work, 2:00 rest3:00 work, 1:00 restB. ROMWOD

Day 3WOD 211208 Warm-up – Coach’s Choice A. @ 0:00… 3 sets @ 90% effort9 db thrusters… nte 45/259 pull-upsB. @ 7:00… 3 sets @ 90% effort12 wall balls6 bar muscle-ups – OR – 6 burpee pull-upsC. @ 14:00… 3 sets @ 90% effort9cal row/ski7 hang squat cleans… nte 75/55D. @ 21:00… 1 set @

Day 2WOD 211207 Warm-up – Coach’s Choice A. 1 set every 3:00, x 5… build db load each set20sec sprint – row/bike/ski2 db power snatch10 burpees over db, lateral hops or step oversRest additional 3min after 5th set, then BB. 5 sets @ 90% effort… capped @ 12:0010 sdhp… nte 95/6510 ring dips30 air squatsC.

Day 1WOD 211206 Warm-up – Coach’s Choice A1. 6 deadlifts… rest to top of minute, then A2A2. 5 ring rows @ 3333 tempo… rest to 4:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. AMRAP 13:00 @ 90% effort12 push press… nte 95/659 front squats50 double unders/100 singlesC. post WOD

Day 1WOD 211206 Warm-up – Coach’s Choice A1. 6 deadlifts… rest to top of minute, then A2A2. 5 ring rows @ 3333 tempo… rest to 4:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. AMRAP 13:00 @ 90% effort12 push press… nte 95/659 front squats50 double unders/100 singlesC. post WOD

Day 5WOD 211203 Warm-up – Coach’s Choice A. EMOM 9:001) 45sec SB2) 45sec FLR3) 45sec SBRest to 10:00, then BB. AMRAP 20:00 @ 80-90% effort60cal – row/bike/ski50 burpee step-ups @ 20”40 wall balls30 hang clean & jerks… nte 115/7520 muscle-ups – OR – 25 pull-upsC. post WOD recovery

Day 4WOD 211202Aerobic Repeats + ROMWOD A. 8 x 2:00 row/bike/ski @ 90% repeatable effort… rest 1min b/t setsB ROMWOD