Day 1
WOD 211129
Warm-up – Coach’s Choice
A1. 5 back squats @ 30X1 tempo… rest to top of minute, then A2
A2. 5 strict/weighted push-ups @ 3333 tempo… rest to 4:00 on timer, then back to A1, x 4
Rest 5min after 4th set, then B
B. 4 sets @ 90% effort
10 pull-ups
10/10 single arm db shoulder to overhead… nte 50/35
300m row/ski (600m bike erg)
C. post WOD recovery
Day 2
WOD 211130
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… focus is on the barbell, technique and load
3 deadlifts + 3 power cleans + 6 burpees over bar (lateral hops/steps)
Rest additional 2min after 5th set, then B
B. EMOM 15:00… dumbbell load is athlete’s choice
1) AMRAP 30sec – renegade rows
2) AMRAP 30sec – devil’s press
3) AMRAP 30sec – db thrusters
C. post WOD recovery
Day 3
WOD 211201
Warm-up – Coach’s Choice
A. AMRAP 4:00 @ 90% effort
12 bjsd/step-ups… nte 24”/20”
10 ring rows
8 wall balls
Rest 2min, then B
B. AMRAP 4:00 @ 90% effort
8 t2b
10/10 db hang clean & jerks… nte 50/35
14cal/12cal row
Rest 2min, then C
C. AMRAP 4:00 @ 90% effort
12 kb swings… nte 24kg/16kg
10 burpees
8 goblet lunges
Rest 2min, then repeat A + B + C
D. post WOD recovery
Day 4
WOD 211202
Aerobic Repeats + ROMWOD
A. 8 x 2:00 row/bike/ski @ 90% repeatable effort… rest 1min b/t sets
B ROMWOD
Day 5
WOD 211203
Warm-up – Coach’s Choice
A. EMOM 9:00
1) 45sec SB
2) 45sec FLR
3) 45sec SB
Rest to 10:00, then B
B. AMRAP 20:00 @ 80-90% effort
60cal – row/bike/ski
50 burpee step-ups @ 20”
40 wall balls
30 hang clean & jerks… nte 115/75
20 muscle-ups – OR – 25 pull-ups
C. post WOD recovery
Day 6
WOD 211204
WOD – Coach’s Choice
