Day 1
WOD 210125
Warm-up – Coach’s Choice
A1. 8 barbell push press… rest to top of minute, then A2
A2. 4 front squats @ 42X1 tempo with push press load… rest to 3:00 on timer, then back to A1
(A1 reps go 8, 6, 4, 2… A2 reps go 4, 3, 2, 1)
Rest to 15:00, then B
B. Complete the 9-7-5 three times, rest b/t efforts = work time… 90+% effort… this workload is capped @ 15:00
9-7-5
Kb swings – athlete’s choice
Wall balls
Bjsd/step-ups @ 24”/20”
C. post WOD recovery
Day 2
WOD 210126
Warm-up – Coach’s Choice
A. EMOM 6:00
Evens – 8-10 goblet curtsy squats
Odds – 8-10 alternating db hang clean & jerks
B. EMOM 6:00
Evens – 6-8 db split stand RDL each leg
Odds – 8-10 alternating db power snatches
C. EMOM 6:00
Evens – 10-15 strict pull-ups/ring rows
Odds – 10-15 strict push-ups
Rest to 20:00, then D
D. Work @ 90% effort… 10:00 cap
1-2-3-4-5-6-7-8-9-10… burpees
20-18-16-14-12-10-8-6-4-2… calories – row/ski
E. post WOD recovery
Day 3
WOD 210127
Warm-up – Coach’s Choice
A. AMRAP 2:00… db’s nte 50/35 (use same db’s for all pieces… do not mix and match)
10 dual db deadlifts
15 wall balls
Rest 2min, then B
B. AMRAP 2:00
10 dual db power cleans
15 t2b
Rest 2min, then C
C. AMRAP 2:00
10 dual db hang clean & jerks
15 double unders/35 singles
Rest 5min, then D
D. 3 rounds for time… capped @ 15:00
10 dual db deadlifts
15 wall balls
10 dual db power cleans
15 t2b
10 dual db hang clean & jerks
15 double unders/35 singles
E. post WOD recovery
Day 4
WOD 210128
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. Goal is to complete workload in 20:00 or faster
500m row/ski… rest 30sec
1000m row/ski… rest 1min
1500m row/ski… rest 90sec
1000m row/ski… rest 1min
500m row/ski
**consider there is 4min of built-in recovery here… if the prescribed distance won’t get you close to, or under the cap… reduce each distance to the following scenario:
400m
800m
1200m
800m
400m
B. ROMWOD
Day 5
WOD 210129
Warm-up – Coach’s Choice
Barbells nte 95/65 for all pieces
A1. Complete workload @ 90% effort… execute this workload every 6min
(@ 0:00, 6:00, 12:00, 18:00, 24:00)
12 bjsd/step-ups
9 shoulder to overhead
6 pull-ups
A2. Complete workload @ 90% effort… execute this workload every 6min
(@ 3:00, 9:00, 15:00, 21:00, 27:00)
6 thrusters
9 burpees over bar
12 t2b
B. post WOD recovery
Day 6
WOD 210130
WOD – Coach’s Choice
