Day 1
WOD 190114
warm-up – Coach’s Choice
A1. 8 x AMRAP 30sec – 3-5 burpees + max jump rope reps… rest 30sec b/t sets… rest to 10:00 on timer, then A2
A2. 8 x 30sec row… rest 30sec b/t sets… athletes can start @ A1 or A2
rest to 23:00 on timer, then B
B. AMRAP 7:00 @ 90% effort
20 db g2oh, total reps, alternate arms… nte 50/35
7 pull-ups – OR – 3 bar muscle-ups
C. post WOD recovery… 3-5 min upper body stretching
Day 2
WOD 190115
warm-up – Coach’s Choice
A1. 8 shoulder to overhead… rest 30sec, then A2
A2. 8 dumbbell deadlifts… rest 30sec, then A3
A3. 8 strict/weighted ring rows… rest 30sec, then A4
A4. 8 goblet squats using A2 db… rest 6:00 on timer, then back to A1, x 3… (A1 @ 0:00, 6:00, 12:00)
rest to 20:00 on timer, then B
B. 1 set every 3min for 4 total sets, each set @ high intensity… (@ 20:00, 23:00, 26:00, 29:00)
10sec Assault Bike sprint
9 hang power cleans… nte 95/65
6 wall balls
C. post WOD recovery… 3-5min foam roll
Day 3
WOD 190116
warm-up – Coach’s Choice
A1. 8 front rack lunges… rest 30sec, then A2
A2. AMRAP 30sec – strict/weighted dips… rest 30sec, then A3
A3. 20 unbroken kb sdhp… rest to 5:00 on timer, then back to A1, x 3… (A1 @ 0:00, 5:00, 10:00)
rest to 18:00 on timer, then B
B. 3 sets @ 90% effort… capped @ 15:00
1-3 rope climbs
15 db thrusters… nte 50/35
65 double unders/singles
C. post WOD recovery
Day 4
WOD 190117
Repeat WOD 180816
warm-up – Coach’s Choice
Aerobic Flow THURSDAY!!
Choose an apparatus and get some work done!
A. 30:00 @ 80% effort… max distance row/bike/ski
@ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00
12 deadlifts + 9 hang power cleans + 6 shoulder to overhead
barbells nte 135/95
B. post WOD recovery
Day 5
WOD 190118
warm-up – Coach’s Choice
A. @ 0:00… complete workload @ 80% effort… barbells nte 95/65
12-9-6
power cleans
t2b
bjsd… 24”/20”
B. @ 10:00… complete workload @ 90% effort… kb nte 32kg/24kg
12-9-6
kb swings
burpees
wall balls
C. @ 20:00… complete workload @ max effort… dbs nte 50/35
12-9-6
db push press
pull-ups
db deadlifts
D. post WOD recovery
Day 6
WOD 190119
WOD – Coach’s Choice
