WOD

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

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