Day 1
WOD 211101
Warm-up – Coach’s Choice
A. 1 set every 3min, x 3… increase loading each set
Back squat**(set 1 = 15, set 2 = 10, set 3 = 5)
8 high box jumps
6-8 strict dual dumbbell curl & press
Rest 3min after 3rd set, then B
B. AMRAP 3:00 @ 90% effort
Clean & jerks… nte 135/95
Rest 2min, then C
C. AMRAP 3:00 @ 90% effort
Row – calories
Rest 3min, then D
D. 7:00 Workload – Partition as Desired
Total reps from B
Total calories from C
+
Burpees until time expires
E. post WOD recovery
Day 2
WOD 211102
Warm-up – Coach’s Choice
A. EMOM 15:00
1) AMRAP 40sec – strict/weighted pulling reps
2) AMRAP 40sec – jump rope reps
3) AMRAP 40sec – goblet lunges… load is athlete’s choice
4) 60sec FLR
5) Rest
Rest 5min, then B
B. Complete workload @ 90% effort… 10:00 cap
15 barbell thrusters… nte 95/65 + 200m run
12 barbell thrusters… nte 115/75 + 200m run
9 barbell thrusters… nte 135/95 + 200m run
6 barbell thrusters… nte 155/105 + 200m run
C. post WOD recovery
Day 3
WOD 211103
Warm-up – Coach’s Choice
A. 1 set every 2:30, x 5… build bar as you go
1 squat clean + 2 front squats + 3 push jerks + 4 pull-ups + 5 t2b
Rest 3:30 after 5th set, then B
B. AMRAP 5:00 @ 90% effort
50 kb swings… nte 24kg/16kg
30 bjsd/med ball step-ups… nte 24”/20”
Rest 4min, then C
C. AMRAP 5:00 @ 90% effort
30 burpees
50 wall balls
D. post WOD recovery
Day 4
WOD 211104
Aerobic Repeats + ROMWOD
A. 10 x 1:00 row/bike/ski @ 90% aerobic effort, rest 1:30 b/t sets
B. ROMWOD
Day 5
WOD 211105
Warm-up – Coach’s Choice
A. Complete workload for time… barbells nte 135/95… time cap is coach’s choice
10 wall balls
6 power cleans
5 rope climbs – OR – 25 pull-ups
20 wall balls
6 power cleans
4 rope climbs – OR – 20 pull-ups
30 wall balls
6 power cleans
3 rope climbs – OR – 15 pull-ups
20 wall balls
6 power cleans
2 rope climbs – OR – 10 pull-ups
10 wall balls
6 power cleans
1 rope climb – OR – 5 pull-ups
B. post WOD recovery
Day 6
WOD 211106
WOD – Coach's Choice
