Day 1
WOD 211018
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build barbell complex each set
5 deadlifts + 3 hang power cleans + 2 front rack lunges + 10 pull-ups + jump rope reps to 90sec
Rest 3:00 after 5th set, then B
B. AMRAP 12:00 @ 90% effort
12 push press… nte 115/75
30 air squats
12 burpees
9 t2b
C. post WOD recovery
Day 2
WOD 211019
Warm-up – Coach’s Choice
A1. 3 man-makers… rest to top of minute, then A2
A2. AMRAP 1:00 – med ball step-ups… no rest b/t A2 & A3
A3. 60sec FLR… rest to 4:00, then back to A1, x 3
(man-maker load is athlete’s choice… building is encouraged)
(link to man-maker… https://www.youtube.com/watch?v=iMNnvhg1JcM)
Rest to 16:00, then B
B. 3 sets… each @ 90% effort
1:00 – wall balls
1:00 – row calories
1:00 – db power snatches… nte 50/35
1:00 – row calories
1:00 – rest
C. post WOD recovery
Day 3
WOD 211020
Warm-up – Coach’s Choice
A1. 8 goblet squats @ tough load… rest to top of minute, then A2
A2. 3-5 wall climbs (sub is coach’s choice)… rest to 3:00, then back to A1, x 4
Rest to 15:00 on timer, then B
B. AMRAP 6:00 @ 90% effort
9 kb swings… athlete’s choice
9 burpees
20 double unders / 40 singles
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
9 pull-ups
9 bjsd – OR – 10 step-ups… box height is athlete’s choice
20 abmat sit-ups
D. post WOD recovery
Day 4
WOD 211021
Aerobic Repeats + ROMWOD
A. 8 x 2:00 @ 90% aerobic effort (erg of choice), 1:00 active recovery b/t sets
B. ROMWOD
Day 5
WOD 211022
Warm-up – Coach’s Choice
A. @ 0:00… complete workload @ 90% effort… capped @ 6:00
50 alternating single arm devil’s press
B. @ 10:00… complete workload @ 90% effort… capped @ 6:00
500m row
30 clean to overhead… nte 95/65
C. @ 20:00… complete workload for time
100 wall balls
D. post WOD recovery
Day 6
WOD 211023
WOD – Coach’s Choice
