WOD

Day 3WOD 211006 Warm-up – Coach’s Choice A. 3 sets @ 80-90% effort12 t2b6 front squats… nte 115/7512 kb swings… athlete’s choiceRest to 10:00, then BB. 3 sets @ 80-90% effort12 pull-ups6 shoulder to overhead… nte 115/7512 bjsd/step-upsRest to 20:00, then CC. 3 sets @ 80-90% effort12 alternating single arm devil’s press… athlete’s choice6 thrusters… […]

Day 2WOD 211005 Warm-up – Coach’s Choice A. 1 set every 2min, x 5… build as you go1 squat clean + 2 front rack reverse lunges + 3 front squatsRest 3min after 5th set, reduce barbell to 90% of A, then BB. AMRAP 7:00 @ 90% effort1 power clean1 bar-facing burpee*add 1 rep to each

Day 1WOD 211004 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of minute, then A2A2. 8 dual dumbbell bent row… rest to top of minute, then A3A3. 10 high box jumps… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort… 15:00 cap30-20-10-20-30HrpuAlternating db

Day 1WOD 211004 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of minute, then A2A2. 8 dual dumbbell bent row… rest to top of minute, then A3A3. 10 high box jumps… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB. Complete workload @ 90% effort… 15:00 cap30-20-10-20-30HrpuAlternating db

Day 5WOD 211001 Warm-up – Coach’s Choice A. @ 0:00… 3 sets @ high intensity9 thrusters… nte 95/657 t2b5 bar-facing burpeesB. @ 9:00… 3 sets @ high intensity10 db power snatches… nte 50/358 pull-ups6 wall ballsC. @ 18:00… 3 sets @ high intensity9 sdhp… nte 95/657 bjsd… nte 30”5 push press… nte 95/65D. @ 27:00…

Day 4WOD 210930Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 13 x 150m on erg of choice (bike erg x 2), rest 1:00 b/t setsB. ROMWOD

Day 3WOD 210929 Warm-up – Coach’s Choice A1. 8 goblet Cossack squats… total reps… alternate legs… rest to top of minute, then A2A2. 6/6 split stance single arm press @ tough load… rest to top of minute, then A3A3. 4 turkish get-ups… rest to 5:00, then back to A1, x 3Rest 5min after 3rd set,

Day 2WOD 210928 Warm-up – Coach’s Choice A. 1 set every 5min, x 430 step-ups… total reps, alternating legs6 RFESS each leg @ tough load30sec SB each sideRest additional 3min after 4th set, then BB. AMRAP 7:00 @ 90% effort30 double unders/50 singles10 alternating db hang clean & jerks… nte 50/355 burpeesC. post WOD recovery

Day 1WOD 210927 Warm-up – Coach’s Choice A1. 6 deadlifts… 3sec lowering each rep… no drop from the top on last rep… rest to top of the minute, then A2A2. 6/6 single arm dumbbell strict press… rest to 3:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. 1 set every

Day 1WOD 210927 Warm-up – Coach’s Choice A1. 6 deadlifts… 3sec lowering each rep… no drop from the top on last rep… rest to top of the minute, then A2A2. 6/6 single arm dumbbell strict press… rest to 3:00, then back to A1, x 4Rest additional 3min after 4th set, then BB. 1 set every