Day 1
WOD 210104
Warm-up – Coach’s Choice
A. 5. 4. 3. 2. 1. – Barbell Thruster… build as you go… thruster every 3min
AMRAP 30sec – strict pulling reps @ dots
Rest to 18:00, then B
B. AMRAP 12:00 @ 80-90% effort
500m row/ski
15 kb swings… nte 32kg/24kg
10 burpees
25 double unders/50 singles
C. post WOD recovery
Day 2
WOD 210105
Warm-up – Coach’s Choice
A. Choose a movement that you love, and execute the complex accordingly… building barbells is appropriate… goal is no failed reps
EMOM 7:00
1 clean grip deadlift + 2 hang power cleans + 3 push jerks
-OR-
EMOM 7:00
1 snatch grip deadlift + 2 hang power snatches + 3 ohs
Rest to 10:00, then B
B. Complete workload @ 90% effort… barbells @ 100% of A… 20:00 cap
1. 2. 3. 4. 5. 4. 3. 2. 1.
Power cleans – OR – power snatches
Execute 5 pull-ups + 10 hrpu + 15 squats @ dots
C. post WOD recovery
Day 3
WOD 210106
Warm-up – Coach’s Choice
A. AMRAP 6:00 @ 90% effort… db nte 50/35
8 t2b
10 alternating db hang clean & jerks
12cal row/bike/ski
Rest 3min, then B
B. AMRAP 6:00 @ 90% effort… db nte 50/35
8 bjsd… nte 30”
10 alternating db power snatches
12cal row/bike/ski
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
8/8 db shoulder to overhead
10 goblet lunges (holding db)
12cal row/bike/ski
D. post WOD recovery
Day 4
WOD 210107
Aerobic Repeats + ROMWOD
A. 20:00 – Death by Calories
Minute 1 = 1 cal
Minute 2 = 2 cal
… and so on, until you cannot match the cals to the minute, or reach the cap
B. ROMWOD
Day 5
WOD 210108
Warm-up – Coach’s Choice
A. Complete workload @ 90% effort
1:00 – max reps shoulder to overhead… nte 75/55, then…
3:00 – 100 double unders/singles + max pull-ups/ring rows until time expires
Rest 3min, then B
B. Complete workload @ 90% effort
1:00 – max reps shoulder to overhead… nte 95/65, then…
3:00 – 100 double unders/singles + max t2b until time expires
Rest 3min, then C
C. Complete workload @ 90% effort
1:00 – max reps shoulder to overhead… nte 115/75
3:00 – 100 double unders/singles + max reps of pull-up/t2b combo until time expires
Rest 3min, then D
D. Complete workload @ 90% effort
1:00 – max reps shoulder to overhead… nte 135/95, then…
3:00 – 100 double unders/singles + max reps of bar muscle-ups – OR – burpee pull-ups until time expires
E. post WOD recovery
Day 6
WOD 210109
WOD – Coach’s Choice
