Day 1
WOD 190128
warm-up – Coach’s Choice
A1. 4 shoulder to overhead… rest 30sec, then A2
A2. 4 dumbbell deadlifts… rest 30sec, then A3
A3. 4 strict/weighted ring rows (4sec pause at top of each rep)… rest 30sec, then A4
A4. 4 goblet squats using A2 db (30X1 tempo)… rest 4:30 on timer, then back to A1, x 3… (A1 @ 0:00, 4:30, 9:00)
rest to 16:00 on timer, then B
B. EMOM 12:00… large classes, athletes can start at any given station
1) 50 double unders – OR – 40sec attempts/singles
2) 40sec – bike
3) 40sec – row
@ 28:00 on timer, start C
C. 50 burpees to target for time
D. post WOD recovery
Day 2
WOD 190129
warm-up – Coach’s Choice
A1. 4 front rack lunges… rest 30sec, then A2
A2. AMRAP 30sec – strict/weighted dips… rest 30sec, then A3
A3. 20 unbroken kb sdhp… rest to 4:00 on timer, then back to A1, x 3… (A1 @ 0:00, 4:00, 8:00)
rest to 16:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort
15 bjsd… 24”/20”
12 power cleans @ 100% of “A1”
9 t2b/k2e/hkr/abmats
@ 28:00 on timer, start C
C. 50 wall balls for time!
D. post WOD recovery
Day 3
WOD 190130
Repeat WOD 170203
warm-up – Coach’s Choice
A. AMRAP 3:00 @ 80-90% effort
burpee ring muscle-ups – OR – burpee pull-ups
rest 2min, then B
B. AMRAP 3:00 @ 80-90% effort
double unders – OR – attempts
rest 2min, then C
C. AMRAP 3:00 @ 80-90% effort
calories on Assault Bike
rest 2min, then D
D. AMRAP 3:00 @ 80-90% effort
wall balls
rest 2min, then E
E. AMRAP 3:00 @ 80-90% effort
rope ascents – OR – plank ascents (floor to standing + 3 k2e)
rest 2min, then F
F. AMRAP 3:00 @ 80-90% effort
calories on rower
G. post WOD body maintenance
Day 4
WOD 190131
warm-up – Coach’s Choice
Partner WOD Thursday!
A. AMRAP 8:00… you go, I go
3 pull-ups + 6 push-ups + 9 squats… resting athlete must hold forearm plank while partner is working
rest 4min, then B
B. AMRAP 8:00… you go, I go
2, 4, 6, 8, 10, and so on… until time expires
kb swings – one kb per team… coed teams need to compromise!
burpees
rest 4min, then C
C. AMRAP 6:00… you go, I go… 1 REP AT A TIME!
100 bjsd – one box per team… coed teams need to compromise!
barbell ground to overhead until time expires – one barbell per team… barbells not to exceed 95#
D. post WOD recovery
Day 5
WOD 190201
Repeat WOD 170207
warm-up – Coach’s Choice
A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:00
75 double unders – OR – 1:00 of jumping rope… then,
2 rounds of:
9 power cleans
7 front squats
5 shoulder to overhead
rest to 10:00 on timer, then B
B. Complete workload @ 90+% effort… workload capped @ 6:00
75 double unders – OR – 1:00 jumping rope… then,
2 rounds of:
5 ring muscle-ups… sub = 6 ring rows + 6 dips/hrpu
7 sdhp… barbells @ 100% of A
9 wall balls
rest to 20:00 on timer, then C
C. Complete workload @ 90+% effort… no cap!
75 double unders – OR – 1:00 jumping rope… then,
2 rounds of:
9 t2b/k2e/hkr
7 burpees over bar
5 snatches – OR – squat cleans… barbells @ 100% of A
D. post WOD body maintenance
Day 6
WOD 190202
WOD – Coach’s Choice
