WOD

Day 4WOD 211223Aerobic Intervals + ROMWOD A. Complete each interval @ 90% aerobic effort5:00 work – 2:00 rest4:00 work – 1:30 rest3:00 work – 1:00 rest2:00 work – 30sec rest1:00 work – no more intervalsB. ROMWOD

Day 3WOD 211222Repeat WOD 201222 Warm-up – Coach’s Choice A. 4 x 250m row every 2minRest to 10:00, then BB. 3. 3. 3. 3. – touch-n-go power cleans… build bar if appropriate… clean every 3min15 wall balls @ dotsRest to 22:00, then CC. 4 x 250m row every 2minD. Post WOD recovery

Day 2WOD 211221Repeat WOD 201221, 181221, WOD 131221 Warm-up – Coach’s Choice A. “Happy Birthday Coach J9”3 rounds for time of:12 thrusters21 pull-ups75 double unders L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 45 burpeesRx’d – 135/95SK – 135/95 + perform 46 burpees at the end

Day 1WOD 211220Repeat WOD 201218 Warm-up – Coach’s Choice Chipper Monday!Goal of today’s training is to choose the movements that you love… don’t get stuck!A. Complete workload @ 90% effort200 double unders – OR – 50 bjsd30 hang squat snatch – OR – 30 hang squat clean… nte 75/5550 wall balls50cal row/ski50 t2b30 ohs –

Day 1WOD 211220Repeat WOD 201218 Warm-up – Coach’s Choice Chipper Monday!Goal of today’s training is to choose the movements that you love… don’t get stuck!A. Complete workload @ 90% effort200 double unders – OR – 50 bjsd30 hang squat snatch – OR – 30 hang squat clean… nte 75/5550 wall balls50cal row/ski50 t2b30 ohs –

Day 5WOD 211217 Warm-up – Coach’s Choice A1. 90sec SB… rest 30sec, then A2A2. 90sec SB… rest 30sec, then A3A3. 120sec FLRRest 4min, then BB. AMRAP 20:00 @ 80-90% effort… barbells nte 95/6520 front squats10 muscle-ups – OR – 20 pull-ups100 double unders/200 singles20 alternating db hang clean & jerks… (50/35)10 muscle-ups – OR –

Day 4WOD 211216Aerobic Repeats + ROMWOD A. Choose a distance, execute that distance @ 90% effort every 3min, x 8400m row/ski… 800m bike erg350m row/ski… 700m bike erg300m row/ski… 600m bike ergWork @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00B. ROMWOD

Day 3WOD 211215 Warm-up – Coach’s Choice A. AMRAP 1:00, x 7… rest 1min b/t AMRAPs150m/135m row/ski + burpees until time expiresRest 5min after 7th set, then BB. AMRAP 1:00, x 7… rest 1min b/t AMRAPs3 pull-ups + 6 push-ups + 9 squats + FLR until time expiresC. post WOD recovery

Day 2WOD 211214 Warm-up – Coach’s Choice A. Goblet Split Squat – 5/5. 5/5. 5/5. 5/5. 5/5.Do 5 goblet split squats each leg every 3min… build load as long as reps and technique remain solid@ dots – 10 strict/weighted pull-ups/ring rowsRest 3min after 5th set, then BB. 4 sets @ 90% effort… workload capped @

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