Day 1
WOD 210201
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build your bar appropriately over 5 sets
5 clean grip deadlifts
7 burpees over bar
9 pull-ups
B. @ 15:00 on timer…
AMRAP 3:00
Wall balls…. 30 jump rope reps every drop or stop
Rest 5min, then C… adjust barbell to 70-80% of “A”
C. Complete workload for time… capped @ 7:00
5-4-3-2-1
Power cleans
2-4-6-8-10
T2b
D. post WOD recovery
Day 2
WOD 210202
Warm-up – Coach’s Choice
A1. 6 split stance db RDL each leg @ 30X1 tempo… rest to top of minute, then A2
A2. 60sec FLR… 3-5 push-ups every 15sec… rest to 4:00, then back to A1, x 3
(A1 @ 0:00, 4:00, 8:00)
Rest 5min, then B
B. AMRAP 15:00
500m row/ski
21 kb swings (24kg/16kg)
12 med ball step-ups
C. post WOD recovery
Day 3
WOD 210203
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build your dumbbell over 5 sets
5/5 hang clean & jerk
7 pull-ups
9 jump squats
B. @ 15:00 on timer…
AMRAP 3:00
Jump Rope Reps… 5 wall balls every trip or stop
Rest 5min, then C
C. AMRAP 7:00 @ 90% effort
Db g2oh… (50/35)
Execute 6 no push-up, no jump burpees EMOM, starting @ 0:00
D. post WOD recovery
Day 4
WOD 210204
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
A. Work @ 90% sustainable aerobic pace
4:00. 3:00. 2:00. 1:00. 1:00. 2:00. 3:00. 4:00
Row/bike ski… rest 30sec @ dots
Goal is consistency over increased effort
B. ROMWOD
Day 5
WOD 210205
Warm-up – Coach’s Choice
A. @ 0:00… 100 wall balls for time… 7:00 cap
B. @ 10:00… 500m row/ski + 30 g2oh (95/65)… capped @ 7:00
C. @ 20:00… 50 burpee box jumps/step-ups (24”/20”)… no time cap
D. post WOD recovery
Day 6
WOD 210206
WOD – Coach’s Choice
