WOD

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

Day 3WOD 211110 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort, not for time10. 8. 6. 4. 2. – Goblet Squats10 med ball step-ups + 15 strict push-ups + 20 abmat sit-ups @ dotsRest to 15:00 on timer, then BB1. AMRAP 1:00 – wall balls… rest 1min, then B2B2. AMRAP 1:00 – burpee

Day 2WOD 211109 Warm-up – Coach’s Choice A1. AMRAP 4:00 @ 90% effort12 kb swings… nte 24kg/16kg25 double unders / 50 singlesRest 2min, then A2A2. AMRAP 4:00 @ 90% effort9 barbell thrusters… nte 95/659 bar-facing burpeesRest 2min, then back to A1, x 3B. post WOD recovery

Day 1WOD 211108 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… barbell loads should allow for unbroken reps for as many sets as possible250m row12 lunges… no load7 barbell strict pressRest 5min after 5th set, then BB. Complete workload @ 80-90% effort, not for time… starting barbell load nte 225/155… 15:00 cap15.