Day 1
WOD 211025
Warm-up – Coach’s Choice
A1. 7-10 dips… (bench, box, ring (assisted))… rest TOM then A2.
A2. 7-10 strict push-ups … rest TOM then A3
A3. 7-10 Barbell push press from rig (build each set) … rest TOM then A4
A4. 25 abs… (ghd, ab mat sit-ups (with weight)) … rest to 5:00 then A1 x 4
(0:00, 5:00, 10:00, 15:00)
Rest to 20:00
B. Every :30 for 10:00
Complete the DB complex on both right and Left
1 deadlift + 1 high pull + 1 power snatch + 1 thruster
*Increase load as desired as long as complex stays unbroken and within :20
C. post WOD recovery
Day 2
WOD 211026
Warm-up – Coach’s Choice
A1. 3 front squats @ 33X1 tempo… no rest, then A2
A2. 2 turkish get-ups (1 each side)… no rest, then A3
A3. 30sec FLR… rest to 3:00 on timer, then back to A1, x 3
rest to 12:00 on timer, then B
B. Complete workload for time… time cap is Coach’s Choice
25cal row
30 db power snatch… nte 50/35
35 burpees over bar, lateral hops or steps
40 barbell thrusters… nte 95/65
35 burpees over bar, lateral hops or steps
30 db power snatch… nte 50/35
25cal row
C. post WOD recovery
Day 3
WOD 211027
Warm-up – Coach’s Choice
A. AMRAP 6:00 @ 80-90% effort… barbell nte 75/55
30 double unders / 50 singles
20 shoulder to overhead
10 front squats
Rest 3:00, then B
B. AMRAP 6:00 @ 80-90% effort… barbell nte 95/65
15 bjsd – OR – med ball step-ups
12 hang power cleans
9 t2b
Rest 3:00, then C
C. AMRAP 6:00 @ 80-90% effort… barbell nte 115/75
12 kb swings… athlete’s choice
9 wall balls
6 sdhp
Rest 3:00, then D
D. AMRAP 6:00 @ 80-90% effort… barbell nte 135/95
15cal – apparatus of choice
3 clean & jerks
E. post WOD recovery
Day 4
WOD 211028
Aerobic Repeats + ROMWOD
A. 8 x 1:30 work, 1:30 rest
Work = 12cal on apparatus of choice
+
Filler to 1:30
Filler Options:
Jump rope
Burpees
Step-ups
B. ROMWOD
Day 5
WOD 211029
Warm-up – Coach’s Choice
A. 1 set every 2:00, x 5… build barbell as you go
1 squat clean
2 single arm strict press each arm
Rest 5min after 5th set, then B
B. AMRAP 15:00 @ 90% effort
1 squat clean @ 100% of A
1 wall climb
1 burpee pull-up
*add 1 rep to each movement per round
C. post WOD recovery
Day 6
WOD 211030
WOD – Coach’s Choice
