WOD

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.

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.

Day 5 WOD 211105 Warm-up – Coach’s Choice A. Complete workload for time… barbells nte 135/95… time cap is coach’s choice 10 wall balls 6 power cleans 5 rope climbs – OR – 25 pull-ups 20 wall balls 6 power cleans 4 rope climbs – OR – 20 pull-ups 30 wall balls 6 power cleans

Day 4 WOD 211104 Aerobic Repeats + ROMWOD A. 10 x 1:00 row/bike/ski @ 90% aerobic effort, rest 1:30 b/t sets B. ROMWOD  

Day 3 WOD 211103 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build bar as you go 1 squat clean + 2 front squats + 3 push jerks + 4 pull-ups + 5 t2b Rest 3:30 after 5th set, then B B. AMRAP 5:00 @ 90% effort 50 kb swings… nte 24kg/16kg 30

Day 2 WOD 211102 Warm-up – Coach’s Choice A. EMOM 15:00 1) AMRAP 40sec – strict/weighted pulling reps 2) AMRAP 40sec – jump rope reps 3) AMRAP 40sec – goblet lunges… load is athlete’s choice 4) 60sec FLR 5) Rest Rest 5min, then B B. Complete workload @ 90% effort… 10:00 cap 15 barbell thrusters…

Day 1 WOD 211101 Warm-up – Coach’s Choice A. 1 set every 3min, x 3… increase loading each set Back squat**(set 1 = 15, set 2 = 10, set 3 = 5) 8 high box jumps 6-8 strict dual dumbbell curl & press Rest 3min after 3rd set, then B B. AMRAP 3:00 @ 90% effort

Day 1 WOD 211101 Warm-up – Coach’s Choice A. 1 set every 3min, x 3… increase loading each set Back squat**(set 1 = 15, set 2 = 10, set 3 = 5) 8 high box jumps 6-8 strict dual dumbbell curl & press Rest 3min after 3rd set, then B B. AMRAP 3:00 @ 90% effort