WOD

Day 2WOD 211123 Warm-up – Coach’s Choice A1. 4 alternating devil’s squat clean thruster… rest to top of minute, then A2A2. AMRAP 30sec – goblet lunges with A1 load… rest to top of minute, then A3A3. 60sec FLR… rest 2min, then back to A1, x 4… build db load each setRest to 23:00 on timer, […]

Day 1WOD 211122 Warm-up – Coach’s Choice A. 1 set every 3:00, x 5… build bar each set15sec sprint @ 100% effort (row/bike/ski)1 squat clean2 front squats3 push jerks15sec sprint @ 100% effort (row/bike/ski)Rest an additional 3min after 5th set, then BB. AMRAP 12:00 @ 90% effort14cal/12cal row10/10 db hang clean & jerks… nte 50/358

Day 1WOD 211122 Warm-up – Coach’s Choice A. 1 set every 3:00, x 5… build bar each set15sec sprint @ 100% effort (row/bike/ski)1 squat clean2 front squats3 push jerks15sec sprint @ 100% effort (row/bike/ski)Rest an additional 3min after 5th set, then BB. AMRAP 12:00 @ 90% effort14cal/12cal row10/10 db hang clean & jerks… nte 50/358

Day 5WOD 211119 Warm-up – Coach’s Choice A. EMOM 9:001) 40sec side bridge (L)2) 40sec FLR3) 40sec side bridge (R)Rest 2min, then BB. AMRAP 14:00 @ 90% effort7 muscle-ups (bar or ring) – OR – 7 pull-ups50 wall balls100 double unders/singlesC. post WOD recovery

Day 4WOD 211118Aerobic Repeats + ROMWOD A. 3 x Tabata row/bike/ski (8 x 20sec work/10sec rest)… rest 2min b/t TabatasB. ROMWOD

Day 2WOD 211116 Warm-up – Coach’s Choice A1. 2 db power snatch… rest 30sec, then A2A2. 2 turkish get-ups… rest to 3:00, then back to A1, x 5… building each set is encouragedRest 3min after 5th set, then BB. AMRAP 3:00 @ 90% effort7 kb swings… nte 32kg/24kg7 burpeesRest 2min, then CC. AMRAP 3:00 @

Day 1WOD 211115 Warm-up – Coach’s Choice A1. 20sec sprint @ 100% effort… apparatus of choice… no rest, then A2A2. 3 loaded squats @ 33X1 tempo… rest to 3:00, then back to A1, x 5 (barbell loading and movement is athlete’s choice)Rest 3min after 5th set, then BB. 12:00 Workload… barbells nte 115/753-6-9-12-15… and so

Day 1WOD 211115 Warm-up – Coach’s Choice A1. 20sec sprint @ 100% effort… apparatus of choice… no rest, then A2A2. 3 loaded squats @ 33X1 tempo… rest to 3:00, then back to A1, x 5 (barbell loading and movement is athlete’s choice)Rest 3min after 5th set, then BB. 12:00 Workload… barbells nte 115/753-6-9-12-15… and so

Day 5WOD 211112 Warm-up – Coach’s Choice A. Complete workload for time… barbells nte 95/6521-18-15-12-9-6-3Barbell thrustersBar-facing burpeesB. post WOD recovery

Day 4WOD 211111Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort… apparatus is athlete’s choice5:00 work… 2:30 rest*4:00 work… 2:00 rest3:00 work… 1:30 res2:00 work… 1:00 rest1:00 work… no more intervals*rest = active recovery… easy spin to keep monitor onB. ROMWOD