Day 1
WOD 220117
Warm-up – Coach’s Choice
A1. 4/4 single arm db thrusters… rest to top of minute, then A2
A2. 6/6 single arm ring row w/2sec pause at top of each rep… rest to 3:00, then back to A1, x 4
Rest 3min after 4th set, then B
B. Execute workload @ 0:00, 6:00 & 12:00… goal is consistency over increase effort… no drop-offs
12-9-6
Kb swings… 24kg/16kg
T2b
Wall balls
C. post WOD recovery
Day 2
WOD 220118
Warm-up – Coach’s Choice
A. 20 unbroken back squats… nte 100% bodyweight (this should be challenging… not easy or fast)
Rest to 8 on the timer, then B
B. AMRAP 3:00
10 burpee box jump overs… 24”/20’
20 db power snatches… 50/35
Rest 4min, then C
C. EMOM 5:00
20sec sprint… row/bike/ski
Rest 4min, then D
D. For Time
20cal row/bike/ski
10 burpee box jump overs
20 db power snatches
10 burpee box jump overs
20cal row/bike/ski
E. post WOD recovery
Day 3
WOD 220119
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… build barbell every set
1 power clean + 1 hang squat clean + 1 clean & jerk
3 bar-facing burpees
5 pull-ups
30 double unders – OR – 7 bjsd @ 20”
No extra rest b/t A & B
B. 1 set every 3min, x 5… build barbell every set
1 squat clean
5 burpees over bar (lateral)
7 pull-ups
30 double unders – OR – 9 bjsd @ 20”
C. post WOD recovery
Day 4
WOD 220120
Aerobic Repeats + ROMWOD
A. Timer will be set for 2:00 work, 1:00 rest… your rest today is active (light pressure)
Choose a distance that you can complete in a 24:00 window under this format
5000m – 4500m – 4000m – 3500m – 3000m
B. ROMWOD
Day 5
WOD 220121
Warm-up – Coach’s Choice
A. 5:00… 90% effort
50 wall balls
Max pulling reps until time expires… options:
Bar muscle-ups – c2b pull-ups – chin over bar pull-ups – jumping pull-ups
Rest 3min, then B
B. 5:00… 90% effort
200 double unders – OR – 50 bjsd (24”/20”)
Max rope climbs – OR – max burpees until time expires
Rest 3min, then C
C. 5:00… 90% effort
500m row/ski
Max barbell g2oh until time expires… 95/65
Rest 3min, then D
D. AMRAP 6:00… testing effort
Reps from A
Reps from B
Reps from C
E. post WOD recovery
Day 6
WOD 220122
WOD – Coach’s Choice
