Day 1
WOD 201005
Repeat 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/ghd sit-up + 1 barbell complex + 5 pull-ups – OR – 3 bar muscle-ups
C. post WOD recovery
Day 2
WOD 201006
Repeat WOD 190917
Repeat WOD 170124
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 10sec bike sprint – OR – 20sec row sprint
odds – 50 double unders – OR – 40sec jump rope
B. EMOM 8:00
evens – 8 RFESS each leg, self loaded
odds – 6-8 single arm row each arm
C. EMOM 8:00
evens – 10sec bike sprint – OR – 20sec row sprint
odds – power clean cluster @ (nte 135/95) – 2. 2. 2, step over bar @ dots
D. 1 set AFAP
30 burpees to target
50 wall balls
E. post WOD recovery
Day 3
WOD 201007
Repeat WOD 190918
Repeat WOD 1701125
warm-up – Coach’s Choice
Rx’d boxes – 24”/20”
Rx’s recovery – row @ warm-up/cool-down pace
Barbells not to exceed 95/65 for all sets
A. 3 sets @ 90% effort…
15 bjsd/step-ups – 24”/20”
12 shoulder to overhead
9 t2b/k2e/hkr
rest to 10:00 on timer, then B
B. 3 sets @ 90% effort…
15 shoulder to overhead
12 t2b/k2e/hkr
9 bjsd/step-ups
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort…
15 t2b/k2e/hkr
12 bjsd/step-ups
9 shoulder to overhead
D. post WOD recovery
Day 4
WOD 201008
Aerobic Repeats + ROMWOD
A1. 10 x 30/30 row… very gradual increase intensity each set… last set @ about 90% effort… rest 2-3min, then A2
A2. 500m row test…
500m row @ 90% effort
Rest 90sec in the seat
500m row @ 100% effort
B. ROMWOD
Day 5
WOD 201009
Repeat WOD 190903
Repeat WOD 170110
Repeat WOD 160121
warm-up – Coach’s Choice
A. 1 set @ 85-95% effort
500m row
20 kb swings – Athlete’s Choice
rest to 6:00 on timer, then B
B. 1 set @ 85-95% effort
400m row
25 bjsd – 24”/20”
rest to 12:00 on timer then C
C. 1 set @ 85-95% effort
300m row
30 shoulder to overhead… do not exceed 95/65
rest to 18:00 on timer, then D
D. 1 set @ 85-95% effort
200m row
20 burpees over erg
20 air squats
E. post WOD recovery
Day 6
WOD 201010
WOD – Coach’s Choice
