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

Day 3WOD 211201 Warm-up – Coach’s Choice A. AMRAP 4:00 @ 90% effort12 bjsd/step-ups… nte 24”/20”10 ring rows8 wall ballsRest 2min, then BB. AMRAP 4:00 @ 90% effort8 t2b10/10 db hang clean & jerks… nte 50/3514cal/12cal rowRest 2min, then CC. AMRAP 4:00 @ 90% effort12 kb swings… nte 24kg/16kg10 burpees8 goblet lungesRest 2min, then repeat

Day 2WOD 211130 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… focus is on the barbell, technique and load3 deadlifts + 3 power cleans + 6 burpees over bar (lateral hops/steps)Rest additional 2min after 5th set, then BB. EMOM 15:00… dumbbell load is athlete’s choice1) AMRAP 30sec – renegade rows2) AMRAP 30sec

Day 1WOD 211129 Warm-up – Coach’s Choice A1. 5 back squats @ 30X1 tempo… rest to top of minute, then A2A2. 5 strict/weighted push-ups @ 3333 tempo… rest to 4:00 on timer, then back to A1, x 4Rest 5min after 4th set, then BB. 4 sets @ 90% effort10 pull-ups10/10 single arm db shoulder to

Day 1WOD 211129 Warm-up – Coach’s Choice A1. 5 back squats @ 30X1 tempo… rest to top of minute, then A2A2. 5 strict/weighted push-ups @ 3333 tempo… rest to 4:00 on timer, then back to A1, x 4Rest 5min after 4th set, then BB. 4 sets @ 90% effort10 pull-ups10/10 single arm db shoulder to

Day 5WOD 211126 Warm-up – Coach’s ChoiceMorning Hours only Today A. Filthy 50Complete workload for time50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double undersB. post WOD recovery

Day 4WOD 211125Morning Hours Only today!Happy Thanksgiving! A. 5K Time Trial – rower & ski erg… 10k Time Trial – bike erg B. ROMWOD

Day 3WOD 211124 Warm-up – Coach’s Choice A. EMOM 30:00… barbells nte 135/95… dumbbells nte 50/351) 10 dual db shoulder to overhead2) 150m/135m row or ski3) 2. 2. 2 – power cleans – step over bar @ dots4) 10 dual db front rack lunges5) 150m/135m row or ski6) 10 bjsd or mb step-upsB. post WOD