Day 1
WOD 210111
Warm-up – Coach’s Choice
A1. 10 dumbbell deadlifts… rest to 1:00, then A2
A2. 10 high box jumps… rest to 2:00, then A3
A3. AMRAP 30sec – hrpu… rest to 4:00, then back to A1, x 3
(scale up A3 by adding load to push-up)
Rest 5min after round 3, then B
B. AMRAP 14:00 @ 90% effort
20 pull-ups
30 db power snatches… nte 50/35
40 burpees
50 goblet lunges (w/snatch db)
60cal/55cal row or ski
C. post WOD recovery
Day 2
WOD 210112
Warm-up – Coach’s Choice
A. @ 0:00, Complete workload @ 90% effort… barbells nte 95/65… capped @ 6:00
12-9-6
Shoulder to overhead
T2b
Front squats
B. @ 10:00, Complete workload @ 90% effort… barbells nte 115/75… capped @ 6:00
12-9-6
Wall balls
Hang power cleans
Burpees over bar
C. @ 20:00, Complete workload @ 90% effort… barbells nte 135/95… no time cap
15 deadlifts
12 hang power cleans
9 front squats
6 shoulder to overhead
3 thrusters
D. post WOD recovery
Day 3
WOD 210113
Warm-up – Coach’s Choice
A. AMRAP 10:00… barbells nte 95/65
7 strict press
15cal row/bike/ski
30sec FLR
Rest 5min, then B
B. 1 set every 3min, x 5
5 pull-ups
10 push-ups
15 squats
20 double unders/singles
C. post WOD recovery
Day 4
WOD 210114
Aerobic Repeats + ROMWOD
A. Complete workload @ 90% aerobic effort
1:00 – max distance, row/bike/ski
Rest 30sec
2:00 – max distance
Rest 1min
3:00 – max distance
Rest 1:30
4:00 – max distance
Rest 2min
5:00 – max distance
B. ROMWOD
Day 5
WOD 210115
Warm-up – Coach’s Choice
A. Friday Grinder… dumbbells nte 75/50
50 wall balls
10 pull-ups
5/5 db hang clean & jerks
40 wal balls
12 pull-ups
4/4 db hang clean & jerks
30 wall balls
14 pull-ups
3/3 db hang clean & jerks
20 wall balls
16 pull-ups
2/2 db hang clean & jerks
10 wall balls
18 pull-ups
1/1 db hang clean & jerk
B. post WOD recovery
Day 6
WOD 210116
WOD – Coach’s Choice
