Day 1
WOD 200928
Repeat WOD 191213
warm-up – Coach’s Choice
A. 10 x 1 set every 3:00… work @ high intensity
12 kb swings… athlete’s choice
9 wall balls
6 t2b
3 high box jumps
B. post WOD recovery
Day 2
WOD 200929
WOD 191206
warm-up – Coach’s Choice
A. AMRAP 20:00 @ 80-90% effort… barbells nte 135/95
15 deadlifts
12 hang power cleans
9 shoulder to overhead
6 burpees over bar
*execute 25 double unders/50 singles every 2min
B. post WOD recovery
Day 3
WOD 200930
Repeat WOD 191101
Repeat WOD 170310
warm-up – Coach’s Choice
A. AMRAP 5:00 @ 80% effort
5 pull-ups
10 hrpu
15 squats
rest to 10:00 on timer, then B
B. 1000m row @ 100% effort…
rest to 20:00 on timer, then C
C. Repeat “A”
D. post WOD recovery
Day 4
WOD 201001
Aerobic Repeats + ROMWOD
A. 5 x 3:00 row/bike/ski @ 90% aerobic effort… rest 90sec b/t sets
B. ROMWOD
Day 5
WOD 201002
Repeat WOD 191112
warm-up – Coach’s Choice
A1. 3:00 @ 90% effort
100 double unders/singles
AMRAP until time expires…
5 power cleans (95/65)
5 burpees over bar
rest to 6:00 on timer, then A2
A2. 3:00 @ 90% effort
30 bjsd/step-ups (24”/20”)
AMRAP until time expires…
5 sdhp (95/65)
5 burpees over bar
rest to 14:00 on timer, then B
B1. 3:00 @ 90% effort
100 double unders/singles
AMRAP until time expires…
3/3 db hang clean & jerks (50/35)
5 t2b
rest to 20:00 on timer, then B2
B2. 3:00 @ 90% effort
30 bjsd/step-ups (24”/20”)
AMRAP until time expires…
6 db power snatches (50/35)
5 goblet squats w/db
rest to 28:00 on timer, then C
C. AMRAP 3:00 @ max effort
5 power cleans
3/3 db hang clean & jerks
5 sdhp
6 db power snatches
D. post WOD recovery
Day 6
WOD 201003
WOD – Coach’s Choice
