Day 1
WOD 211115
Warm-up – Coach’s Choice
A1. 20sec sprint @ 100% effort… apparatus of choice… no rest, then A2
A2. 3 loaded squats @ 33X1 tempo… rest to 3:00, then back to A1, x 5 (barbell loading and movement is athlete’s choice)
Rest 3min after 5th set, then B
B. 12:00 Workload… barbells nte 115/75
3-6-9-12-15… and so on, until time expires
Shoulder to overhead
T2b
Bjsd/step-ups
C. post WOD recovery
Day 2
WOD 211116
Warm-up – Coach’s Choice
A1. 2 db power snatch… rest 30sec, then A2
A2. 2 turkish get-ups… rest to 3:00, then back to A1, x 5… building each set is encouraged
Rest 3min after 5th set, then B
B. AMRAP 3:00 @ 90% effort
7 kb swings… nte 32kg/24kg
7 burpees
Rest 2min, then C
C. AMRAP 3:00 @ 90% effort
7 wall balls
7 kb sdhp… nte 32kg/24kg
Rest 2min, then D
D. AMRAP 3:00 @ 90% effort
7 push press… nte 95/65
20 double unders/45 singles
E. post WOD recovery
Day 3
WOD 211117
Warm-up – Coach’s Choice
A. Complete workload @ 80-90% effort, not for time
10. 8. 6. 4. 2.
Front rack lunges
Strict/weighted pull-ups
30sec FLR @ dots
Rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort
1 renegade row… nte 50/35 each hand
1 clean & jerk… nte 135/95
1 devil’s press… nte 50/35 each hand
1 db thruster… nte 50/35 each hand
*add 1 rep to each movement each round
C. post WOD recovery
Day 4
WOD 211118
Aerobic Repeats + ROMWOD
A. 3 x Tabata row/bike/ski (8 x 20sec work/10sec rest)… rest 2min b/t Tabatas
B. ROMWOD
Day 5
WOD 211119
Warm-up – Coach’s Choice
A. EMOM 9:00
1) 40sec side bridge (L)
2) 40sec FLR
3) 40sec side bridge (R)
Rest 2min, then B
B. AMRAP 14:00 @ 90% effort
7 muscle-ups (bar or ring) – OR – 7 pull-ups
50 wall balls
100 double unders/singles
C. post WOD recovery
Day 6
WOD 211120
WOD – Coach’s Choice
