WOD

Day 2WOD 210921 Warm-up – Coach’s Choice A1. 6 strict press… rest to top of minute, then A2.A2. AMRAP 30sec – strict pulling reps… rest 30sec, then A3A3. 20 jump squats… rest to 4:00 on timer, then back to A1, x 3Rest to 15:00 on timer, then BB. 1 set every 2min, x 5… choose […]

Day 1WOD 210920 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build bar as you go1 power clean + 1 hang squat clean + 1 clean & jerk5 t2b/hanging abs30 double unders / 50 singlesRest additional 3min after 5th set, then BB. 1 set every 3min, x 5… build bar as you

Day 1WOD 210920 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build bar as you go1 power clean + 1 hang squat clean + 1 clean & jerk5 t2b/hanging abs30 double unders / 50 singlesRest additional 3min after 5th set, then BB. 1 set every 3min, x 5… build bar as you

Day 5WOD 210917 Warm-up – Coach’s Choice Barbells nte 95/65 for all piecesA. 3 sets @ 90% effort… capped at 7:0012 kb swings (24kg/16kg)12 front squats12 hanging absRest 4min, then BB. 3 sets @ 90% effort… capped @ 7:0012 hang power cleans12 lateral burpees over bar12 wall ballsRest 4min, then CC. 3 sets @ 90%

Day 4WOD 210916Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Choose an Erg and execute workload @ 90% repeatable aerobic effort8 x 1:30 work, 1:00 rest b/t setsGoal is consistency over increased effortB. ROMWOD

Day 3WOD 210915 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build as you go1 squat clean + 2 front rack reverse lunges + 3 push jerks + 4 pull-ups + 5 t2bImmediately after 5th set, start BB. Farmer’s carry the 200m loop (this a 7min block of time… C starts when

Day 2WOD 210914 Warm-up – Coach’s Choice A. EMOM 15:001) 40sec FLR2) 40sec wall sit3) 40sec SB (R)4) 40sec SB (L)5) 40sec heavy farmer’s carry holdRest 5min, then BB. AMRAP 20:00 @ 80-90% effort60cal – apparatus of choice30 alternating db hang clean & jerk… nte 50/3515 burpee box jump up and over… nte 24”/20”60 wall

Day 1WOD 210913 Warm-up – Coach’s Choice A1. 6 barbell push press… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring mu… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. WOD 2 – August FNLComplete workload for time… 15:00 cap400m run60 empty

Day 1WOD 210913 Warm-up – Coach’s Choice A1. 6 barbell push press… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring mu… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. WOD 2 – August FNLComplete workload for time… 15:00 cap400m run60 empty

Day 5WOD 210910 Warm-up – Coach’s Choice A. 1 set of complex every 2min, x 5… build bar accordingly3 front squats + 2 front rack lunges + 3 push jerksRest additional 4min after 5th set, then BB. AMRAP 16:00 @ 80-90% effort… barbell @ 100% of A6 deadlifts10 hrpu3 squat cleans2 rope climbs… sub is