Day 1
WOD 220103
Warm-up – Coach’s Choice
A. 1 set every 5min, x 5
6 renegade row
8 deadlifts… barbells nte 225/155
30 step-ups
10 pistols (alternating single leg box squats)
B. post WOD recovery
Day 2
WOD 220104
Warm-up – Coach’s Choice
A. EMOM 12:00
1) 5 strict press
2) 5 push press
3) 5 jerks
Rest 3min, then B
B. Complete workload for time
21 – 15 – 9 – 3
SDHP… nte 95/65
Wall balls
*execute 150m row/ski after each completed set
C. post WOD recovery
Day 3
WOD 220105
Warm-up – Coach’s Choice
A. Accumulate 2:30 of core holds… athlete’s choice
Rest 2:30, then B
B. @ 0:00… complete workload @ 90% effort
10 hang squat cleans… nte 95/65
8 kb swings… nte 24kg/16kg
6 pull-ups
4 burpee box jumps (24”/20”)
35 double unders/75 singles
C. @ 7:00… complete workload @ 90% effort
10 kb swings
8 hang squat cleans… nte 115/75
6 burpee box jumps
4 pull-ups
35 double unders/75 singles
D. @ 14:00… complete workload @ 90% effort
10 pull-ups
8 burpee box jumps
6 hang squat cleans… nte 135/95
35 double unders/75 singles
E. @ 21:00… complete workload @ 90% effort
10 burpee box jumps
8 pull-ups
6 kb swings
4 hang squat cleans… nte 155/115
35 double unders/75 singles
F. post WOD recovery
Day 4
WOD 220106
Aerobic Repeats + ROMWOD
A. Choose a distance you can accomplish in 1:30 or faster @ 90% aerobic effort, and execute 8 sets with 1 minute rest between sets…
300m
350m
400m
450m
(bike erg x 2)
B. ROMWOD
Day 5
WOD 220107
Warm-up – Coach’s Choice
A. 10 sets @ 80-90% effort… barbells nte 95/65
9 thrusters
5 burpees
2 rope climbs – OR – 35 double unders – 10 bjsd (24”/20”)
B. post WOD recovery
Day 6
WOD 220108
WOD – Coach’s Choice
