Day 1
WOD 211011
Warm-up – Coach’s Choice
A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2
A2. 8 dual dumbbell power cleans… rest to top of minute, then A3
A3. 6 dual dumbbell thrusters… rest to 4:00, then back to A1, x 3… use same dbs for A1-A3, goal is to increase load each set if appropriate
Rest to 15:00, then B
B. 6 x 2:00 @ 90% effort… rest 1:00 b/t sets
200m run
12 pull-ups
Max wall balls until time expires
C. post WOD recovery
Day 2
WOD 211012
Warm-up – Coach’s Choice
A. EMOM 5:00
50 double unders – OR – AMRAP 30sec – bjsd
Rest 3min, then B
B. 7:00 @ 90% effort
3-6-9-12-15… and so on
Ground to overhead… nte 115/75
Med ball step-ups
Rest 5min, then C
C. 10:00 – Choose an Erg, and work @ 80-90% aerobic effort for max distance… starting @ 0:00, execute 5 burpees every 2:00, including minute 10:00
D. post WOD recovery
Day 3
WOD 211013
Warm-up – Coach’s Choice
A. 5 x 90sec @ 80-90% effort, rest 90sec b/t sets
12 heavy Russian kb swings
10 t2b
Max air squats until time expires
Rest to 18:00 on timer, then B
B. 5 x 90sec @ 80-90% effort, rest 90sec b/t sets
12 alternating db hang clean & jerks… load should be 5-10# heavier than your default load!
Lunge, lunge, burpee until time expires
C. post WOD recovery
Day 4
WOD 211014
Aerobic Repeats + ROMWOD
A. 24:00 on erg of choice…
30sec high intensity + 90sec recovery pace, x 12
B. ROMWOD
Day 5
WOD 211015
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5
6 unbroken power cleans + 20 wall balls… build bar every set
Rest 5min after 5th set… reduce barbell to 60% of A, then B
B. AMRAP 10:00 @ 90+% effort
10 shoulder to overhead
30 double unders / 50 singles
10 sdhp
30 double unders / 50 singles
C. post WOD recovery
Day 6
WOD 211016
WOD – Coach’s Choice
