WOD

Day 5WOD 211029 Warm-up – Coach’s Choice A. 1 set every 2:00, x 5… build barbell as you go1 squat clean2 single arm strict press each armRest 5min after 5th set, then BB. AMRAP 15:00 @ 90% effort1 squat clean @ 100% of A1 wall climb1 burpee pull-up*add 1 rep to each movement per roundC. […]

Day 4WOD 211028Aerobic Repeats + ROMWOD A. 8 x 1:30 work, 1:30 restWork = 12cal on apparatus of choice+Filler to 1:30Filler Options:Jump ropeBurpeesStep-upsB. ROMWOD

Day 3WOD 211027 Warm-up – Coach’s ChoiceA. AMRAP 6:00 @ 80-90% effort… barbell nte 75/5530 double unders / 50 singles20 shoulder to overhead10 front squatsRest 3:00, then BB. AMRAP 6:00 @ 80-90% effort… barbell nte 95/6515 bjsd – OR – med ball step-ups12 hang power cleans9 t2bRest 3:00, then CC. AMRAP 6:00 @ 80-90% effort…

Day 2WOD 211026 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… no rest, then A2A2. 2 turkish get-ups (1 each side)… no rest, then A3A3. 30sec FLR… rest to 3:00 on timer, then back to A1, x 3rest to 12:00 on timer, then BB. Complete workload for time… time cap is Coach’s

Day 1WOD 211025 Warm-up – Coach’s Choice A1. 7-10 dips… (bench, box, ring (assisted))… rest TOM then A2.A2. 7-10 strict push-ups … rest TOM then A3A3. 7-10 Barbell push press from rig (build each set) … rest TOM then A4A4. 25 abs… (ghd, ab mat sit-ups (with weight)) … rest to 5:00 then A1 x

Day 1WOD 211025 Warm-up – Coach’s Choice A1. 7-10 dips… (bench, box, ring (assisted))… rest TOM then A2.A2. 7-10 strict push-ups … rest TOM then A3A3. 7-10 Barbell push press from rig (build each set) … rest TOM then A4A4. 25 abs… (ghd, ab mat sit-ups (with weight)) … rest to 5:00 then A1 x

Day 5WOD 211022 Warm-up – Coach’s Choice A. @ 0:00… complete workload @ 90% effort… capped @ 6:0050 alternating single arm devil’s pressB. @ 10:00… complete workload @ 90% effort… capped @ 6:00500m row30 clean to overhead… nte 95/65C. @ 20:00… complete workload for time100 wall ballsD. post WOD recovery

Day 4WOD 211021Aerobic Repeats + ROMWOD A. 8 x 2:00 @ 90% aerobic effort (erg of choice), 1:00 active recovery b/t setsB. ROMWOD

Day 3WOD 211020 Warm-up – Coach’s Choice A1. 8 goblet squats @ tough load… rest to top of minute, then A2A2. 3-5 wall climbs (sub is coach’s choice)… rest to 3:00, then back to A1, x 4Rest to 15:00 on timer, then BB. AMRAP 6:00 @ 90% effort9 kb swings… athlete’s choice9 burpees20 double unders

Day 2WOD 211019 Warm-up – Coach’s Choice A1. 3 man-makers… rest to top of minute, then A2A2. AMRAP 1:00 – med ball step-ups… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00, then back to A1, x 3(man-maker load is athlete’s choice… building is encouraged)(link to man-maker… https://www.youtube.com/watch?v=iMNnvhg1JcM)Rest to 16:00, then BB. 3 sets…