Day 1
WOD 190930
Repeat WOD 170206
warm-up – Coach’s Choice
A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190923
A2. rx’d recovery – EMOM 5:00… 7-10 burpees
rest to 15:00 on timer, then B
B. AMRAP 14:00 @ 80-90% effort
6 strict pull-ups – OR – 10 strict ring rows
12 db g2oh, total reps, alt arms… dumbbells not to exceed 65/40
18 bjsd/step-ups… boxes not to exceed 24”
C. post WOD body maintenance
Day 2
WOD 191001
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 3
WOD 191002
Repeat WOD 170208
Bring-A-Friend
warm-up – Coach’s Choice
A. 4 x 1:00 row/bike/ski @ 90% aerobic effort, rest 1min b/t sets
rest to 10:00 on timer, then B
B. AMRAP 5:00 @ 80% effort
tgu… load not to exceed 75/45… (Friends/beginners use light load)
@ 15:00 on timer (no rest!), go to C
C. 4 x 1:00 row/bike/ski @ 90% aerobic effort, rest 1min b/t sets
rest to 25:00 on timer, then D
C. AMRAP 5:00 @ 80% effort
bear complex… load not to exceed 135/95… (Friends/beginners use dumbbells)
@ 30:00 on timer (no rest!), go to D
D. 2:00 FLR
E. post WOD body maintenance
Day 4
Partner WOD 191003
Repeat WOD 170209
warm-up – Coach’s Choice
Aerobic Flow Thursday!
A. 10 sets @ aerobic flow pace… capped @ 30min… one athlete working at a time
30 calorie row/bike/ski
30 wall balls
6 manmakers… load=Athlete’s choice (manmaker=renegade row + squat clean thruster)
2 rope ascent – OR – 6 plank ascents
B. post WOD body maintenance
Day 5
WOD 191004
Repeat WOD 170210
warm-up – Coach’s Choice
A. EMOM 5:00
1 power clean + 1 hang squat clean thruster + 1 push jerk… start light and build bar each set
rest to 10:00 on timer, then B
B. Complete 1 set of workload every 2min for 20:00… work @ high intensity, but keep it sustainable
(work @ 10:00, 12:00, 14:00, 16:00, 18:00, 20:00, 22:00, 24:00, 26:00, 28:00)
5 t2b/k2e/hkr + 1 barbell complex + 5 pull-ups – OR – 3 muscle-ups (bar or ring)
C. post WOD body maintenance
Day 6
WOD 191005
WOD – Coach’s Choice
