Day 1
WOD 201102
Warm-up – Coach’s Choice
A. 6. 6. 6. 6. 6. – Touch-n-Go Power Cleans… build as you go… clean every 3min
15 wall balls @ the dots
Rest to 15:00, then B
B. tabata pull-ups/ring rows… 8 x 20sec on, 10sec off
Rest to 20:00, then C
C. 10:00 @ 80% effort
Row/bike/ski
D. post WOD recovery
Day 2
WOD 201103
Warm-up – Coach’s Choice
A1. 6 dual db split stance RDL each leg… rest to top of minute, then A2
A2. 10 db step-ups, total reps, alternate legs (2 risers or 4 bumpers)… rest to top of minute, then A3
A3. 30sec side bridge each side… rest to 5:00 on timer, then back to A1, x 3
(A1 @ 0:00, 5:00, 10:00)
Rest 5min after 3rd set, then B
B. Complete workload @ 90% effort for max repetitions
3:00 – kb swings (24kg/16kg)
3:00 – burpees
3:00 – bjsd (24”/20”)
3:00 – alternating db hang clean & jerks (50/35)
C. post WOD recovery
Day 3
WOD 201104
Warm-up – Coach’s Choice
A1. 60sec FLR… no rest, then A2
A2. 60sec wall sit… no rest, then A3
A3. 60sec overhead hold (bumper plate)… no rest, then back to A1, x 3
Rest 5min ater 3rd set, then B
B. EMOM 5:00 – 1 set of barbell complex… choose what feels good… build appropriately over 5 sets
1 power clean + 1 hang squat clean + 1 clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 1 squat snatch
Rest 1 min after last set of emom, then C
C. For time… barbells @ 100% of “B”… workload capped @ 10:00
20 squat cleans – OR – 20 squat snatches
20 bar-facing burpees
100 double unders/150singles
D. post WOD recovery
Day 4
WOD 201105
Aerobic Repeats + ROMWOD + Open Gym
Training Expectations:
-choose a workload that can be sustained for 10 sets with no critical drop-off
-90% aerobic effort
-guidelines for success: (put ego aside, and be honest with yourself!)
1) If you can consistently row 500m @ sub 2:00 splits with 30sec rest, choose option 1
2) If you can consistently row 400m @ 90sec splits with 30sec rest, choose option 2
3) If neither of the above options apply to you, choose option 3
Option 1 – 5000m row @ 90% aerobic effort… 30sec FLR every 500m
Option 2 – 4000m row @ 90% aerobic effort… 30sec FLR every 400m
Option 3 – 3000m row @ 90% aerobic effort… 30sec FLR every 300m
In order to provide enough time for ROMWOD… the workload will be capped… choose wisely!
Day 5
WOD 201106
Warm-up – Coach’s Choice
A. 5:00 – build barbell for a clean & jerk… not to exceed 135/95
No rest b/t A & B
B. 3 clean & jerks every 30sec, x 10
5:00-5:30-6:00-6:30-7:00-7:30-8:00-8:30-9:00-9:30
-if you fail to complete 3 reps at any point, execute burpees until time expires for the B segment
Rest 5min after B, then C
C. Tabata Everything
8 x 20/10 – pull-ups/jumping pull-ups/ring rows
8 x 20/10 – hrpu
8 x 20/10 – abmat sit-ups
8 x 20/10 – air squats
D. post WOD recovery
Day 6
WOD 201107
WOD – Coach’s Choice
