Day 1
WOD 181105
warm-up – Coach’s Choice
A. Overhead Squats – 5. 3. 1. (week 1)
60sec easy spin – row/bike/ski
squat 5’s @ 0:00, squat 3’s @ 3:00, squat 1’s @ 6:00
rest to 10:00 on timer, then B
B. AMRAP 2:00 @ max effort
4 db power snatches… total reps… alternate arms… nte 50/35
8 wall balls
rest to 17:00 on timer, then B
B. 3 sets @ 90% effort
15 pull-ups
15 burpees
15 squat cleans… nte 115/75
C. post WOD recovery
Day 2
WOD 181106
warm-up – Coach’s Choice
A. CGBP – 5. 3. 1. (week 1)
6 strict db curl & press @ dots… load is athlete’s choice
bench 5’s @ 0:00, bench 3’s @ 3:00, bench 1’s @ 6:00
rest to 10:00 on timer, then B
B. AMRAP 1:00 @ max effort
calories – row/bike/ski
rest to 16:00 on timer, then C
C. AMRAP 4:00 @ 90% effort… barbells nte 75/55
9 sdhp
7 bjsd @ 20”
5 shoulder to overhead
rest to 22:00 on timer, then D
D. AMRAP 4:00 @ 90% effort… barbells nte 75/55
9 shoulder to overhead
7 sdhp
5 bjsd @ 20”
rest to 28:00 on timer, then E
E. AMRAP 4:00 @ 90%… barbells nte 75/55
9 bjsd @ 20”
7 shoulder to overhead
5 sdhp
F. post WOD recovery
Day 3
WOD 181107
Bring-A-Friend
warm-up – Coach’s Choice
A. AMRAP 10:00 @ 80-90% effort
5 pull-ups
10 hrpu
15 squats
@ 10:00 on timer, go to B
B. 5:00 @ recovery pace
row/bike/ski
@ 15:00 on timer, go to C
C. AMRAP 10:00 @ 80-90% effort
5 kb swings
10 wall balls
15 burpees
@ 25:00 on timer, go to D
D. 5:00 @ recovery pace
row/bike/ski
E. post WOD recovery
Day 4
WOD 181108
warm-up – Coach’s Choice
(week 1)
A1. 5 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2
A2. 5 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (5-3-1)
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. Execute workload in FGB Format
3 sets of:
1:00 – max calories – rower
1:00 – power cleans @ 95/65
1:00 – jump rope
1:00 – db power snatches @ 50/35
1:00 – bjsd @ 20”
1:00 – rest
(for large groups… this can be accomplished in a follow-the-leader format… or every athlete starts at a station and rotates)
C. post WOD recovery
Day 5
WOD 181109
warm-up – Coach’s Choice
A. AMRAP 10:00 – single/partner sled activity…
use 10min to push/pull/drag sled… load and rest is athlete’s choice
rest 5min, then B
B. Complete workload for time… capped @ 15:00
50 bar-facing burpees
30 ohs – OR – 30 front squats… nte 115/75
10 rope climbs – OR – 20 pull-up/t2b
5 wall climbs – OR – 15 hrpu
C. post WOD recovery
Day 6
WOD 181110
WOD – Coach’s Choice
