WOD

Day 1WOD 211018 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell complex each set5 deadlifts + 3 hang power cleans + 2 front rack lunges + 10 pull-ups + jump rope reps to 90secRest 3:00 after 5th set, then BB. AMRAP 12:00 @ 90% effort12 push press… nte 115/7530 air […]

Day 1WOD 211018 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell complex each set5 deadlifts + 3 hang power cleans + 2 front rack lunges + 10 pull-ups + jump rope reps to 90secRest 3:00 after 5th set, then BB. AMRAP 12:00 @ 90% effort12 push press… nte 115/7530 air

Day 5WOD 211015 Warm-up – Coach’s Choice A. 1 set every 3min, x 56 unbroken power cleans + 20 wall balls… build bar every setRest 5min after 5th set… reduce barbell to 60% of A, then BB. AMRAP 10:00 @ 90+% effort10 shoulder to overhead30 double unders / 50 singles10 sdhp30 double unders / 50

Day 4WOD 211014Aerobic Repeats + ROMWOD A. 24:00 on erg of choice…30sec high intensity + 90sec recovery pace, x 12B. ROMWOD

Day 3WOD 211013 Warm-up – Coach’s Choice A. 5 x 90sec @ 80-90% effort, rest 90sec b/t sets12 heavy Russian kb swings10 t2bMax air squats until time expiresRest to 18:00 on timer, then BB. 5 x 90sec @ 80-90% effort, rest 90sec b/t sets12 alternating db hang clean & jerks… load should be 5-10# heavier

Day 2WOD 211012 Warm-up – Coach’s Choice A. EMOM 5:0050 double unders – OR – AMRAP 30sec – bjsdRest 3min, then BB. 7:00 @ 90% effort3-6-9-12-15… and so onGround to overhead… nte 115/75Med ball step-upsRest 5min, then CC. 10:00 – Choose an Erg, and work @ 80-90% aerobic effort for max distance… starting @ 0:00,

Day 1WOD 211011 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 8 dual dumbbell power cleans… rest to top of minute, then A3A3. 6 dual dumbbell thrusters… rest to 4:00, then back to A1, x 3… use same dbs for A1-A3, goal is to increase load each

Day 1WOD 211011 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 8 dual dumbbell power cleans… rest to top of minute, then A3A3. 6 dual dumbbell thrusters… rest to 4:00, then back to A1, x 3… use same dbs for A1-A3, goal is to increase load each

Day 5WOD 211008 Warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effortThrusters @ 95/65*execute 5 burpees EMOM, starting @ 0:00Rest 5min, then BB. AMRAP 10:00 @ 80-90% effortGround to overhead @ 95/65*execute 1 rope climb EMOM, starting @ 0:00… (rope climb sub is Coach’s Choice)C. post WOD recovery

Day 4WOD 211007Aerobic Repeats + ROMWOD A. Choose an apparatus and complete workload @ 90% aerobic effort4 x 3:00… 3:00 mandatory active recovery in apparatus b/t sets, including set 4B. ROMWOD