Day 1
WOD 201214
Warm-up – Coach’s Choice
A. 4. 4. 4. 4. 4. – Squat… Athlete’s Choice of back, front, overhead squat… 4 reps @ 42X1 tempo… squat every 3min
30sec FLR @ dots
Rest to 18:00, then B
B. 3 sets @ 90% effort
9 dual dumbbell power cleans… nte 50/35
12cal row/ski
15 barbell push press… nte 115/75
50 double unders/100 singles
C. post WOD recovery
Day 2
WOD 201215
Warm-up – Coach’s Choice
A1. 5-7 pull-ups/ring row @ 0:00, 0:30, 1:00, 1:30
A2. 6-8 wall balls @ 2:00, 2:30, 3:00, 3:30… rest to 5:00, then back to A1, x 3
(A1 @ 0:00, 5:00, 10:00)
Rest to 20:00, then B
B. 1 set @ 80-90% effort
50 db power snatch… nte 50/35
30 bjsd/step-up… nte 24”
50 db power snatch
C. post WOD recovery
Day 3
WOD 201216
Warm-up – Coach’s Choice
A1. @ 0:00, 3:00, 6:00, 9:00, 12:00
3 single arm db thrusters (R) + 3 burpees over db + 3 single arm db thrusters (L) + 3 burpees over db… load is athlete’s choice
A2. @ 1:30, 4:30, 7:30, 10:30, 13:30
6 t2b + 6 hang power cleans… load is athlete’s choice
Rest to 20:00, then B
B. AMRAP 10:00 @ 80-90% effort
20 overhead lunges… nte 45#
15 kb swings… nte 24kg/16kg
30sec forearm plank
30sec deadlift hold @ 100% of A2
C. post WOD recovery
Day 4
WOD 201217
Aerobic Repeats + ROMWOD + Open Gym
Warm-up – Coach’s Choice
A. 5 x 3:00 row/bike/ski… rest 1min b/t sets
B. ROMWOD
Day 5
WOD 201218
Warm-up – Coach’s Choice
Chipper Friday!
Goal of today’s training is to choose the movements that you love… don’t get stuck!
A. Complete workload @ 90% effort
200 double unders – OR – 50 bjsd
30 hang squat snatch – OR – 30 hang squat clean… nte 75/55
50 wall balls
50cal row/ski
50 t2b
30 ohs – OR – 30 front squats… nte 75/55
200 double unders – OR – 50 bjsd
B. post WOD recovery
Day 6
WOD 201219
WOD – Coach’s Choice
