Day 1
WOD 210118
Warm-up – Coach’s Choice
Choose a complex you love!
A. 1 set every 90sec, x 5… build bar as you go
1 power clean + 1 hang squat clean + 1 clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 1 squat snatch
Rest to 10:00, then B
B. Complete workload for time… barbells @ 100% of A
1 squat clean – OR – 1 squat snatch + 5 bar-facing burpees
1 squat clean – OR – 1 squat snatch + 4 bfb
1 squat clean – OR – 1 squat snatch + 3 bfb
1 squat clean – OR – 1 squat snatch + 2 bfb
1 squat clean – OR – 1 squat snatch + 1 bfb
C. Active Recovery – 5min row/bike/ski @ Z1
@ 20:00 on timer, start D
D. Repeat B in reverse order
1 bfb + 1 barbell
2 bfb + 1 barbell… and so on
E. post WOD recovery
Day 2
WOD 210119
Warm-up – Coach’s Choice
A. 3 sets @ 80-90% effort
10 strict, unbroken dumbbell curl & press… both arms same time
60sec forearm plank
Rest to 10:00, then B
B. 100 wall balls for time… execute 30 double unders/50 singles every drop or stop… 10:00 cap, next piece starts @ 20:00 on timer
C. AMRAP 10:00 @ 80-90% effort
15 kb swings (24kg/16kg)
10 hrpu
5 pull-ups/ring rows
D. post WOD recovery
Day 3
WOD 210120
Warm-up – Coach’s Choice
A. EMOM 6:00
2 unbroken hang clean & jerks… build bar over 6 sets
Rest 2min, then B
B. EMOM 6:00
2 db power snatches… build as you go over 6 sets, as long as we have enough dumbbells for you to build appropriately!
Rest 5min, then C
C. 3 sets @ 90% effort… barbells and dumbbells @ 100% of A and B respectively
20cal row/bike/ski
2 hang clean & jerks
20 t2b
2 db power snatches
50 double unders/100 singles
D. post WOD recovery
Day 4
WOD 210121
Aerobic Repeats + ROMWOD
Warm-up = 2 x 30sec row, 1min rest b/t sets… take average meters of both sets and use for A
A. 15 x Average Meters from Warm-up, rest 1min b/t sets
B. ROMWOD
Day 5
WOD 210122
Warm-up – Coach’s Choice
Barbells nte 115/75 and boxes nte 24” for all pieces
A. @ 0:00, 3 sets @ 80% effort… capped @ 5:00
9 shoulder to overhead
7 bjsd
5 pull-ups/ring rows
B. @ 7:00, 3 sets @ 80% effort… capped @ 5:00
9 front squats
7 burpees over bar
5 sdhp
C. @ 14:00, 2 sets @ high intensity… capped @ 6:00
9 shoulder to overhead
7 bjsd
5 pull-ups/ring rows
9 front squats
7 burpees over bar
5 sdhp
D. @ 22:00, 2 sets @ high intensity
9 front squats
7 burpees over bar
5 sdhp
9 shoulder to overhead
7 bjsd
5 pull-ups/ring rows
E. post WOD recovery
Day 6
WOD 210123
WOD – Coach’s Choice
