Day 1
WOD 220124
Warm-up – Coach’s Choice
A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220118)
Rest to 7 on timer, then B
B. 4:00 @ 90% effort
25cal/23cal
10 barbell g2oh @ 95/65
Max bar-facing burpees until time expires
Rest 2min
C. 4:00 @ 90% effort
25cla/23cal
10 barbell g2oh @ 115/75
Max bar-facing burpees until time expires
Rest 2min
D. 4:00 @ 90% effort
25cal/23cal
10 barbell g2oh @ 135/95
Max bar-facing burpees until time expires
Rest 2min
E. 4:00 @ 90% effort
25cal/23cal
10 barbell g2oh @ 155/105
Max bar-facing burpees until time expires
F. post WOD recovery
Day 2
WOD 220125
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5… increase db load as you go, if appropriate
4 tgu
6 step-ups w/tgu load
8 db power snatch w/tgu load
Rest 3min after 5th set, then B
B. AMRAP 12:00 @ 80-90% effort
12 pull-ups
24 wall balls
48 double unders/singles
C. post WOD recovery
Day 3
WOD 220126
Warm-up – Coach’s Choice
A. Choose a complex you love and build on it over 5 sets… work every 3min
Option 1:
1 squat clean + 2 front squats + 3 push jerks + 4 burpees over bar
Option 2:
1 squat snatch + 2 hang power snatches + 3 ohs + 4 burpees over bar
Rest 3min after 5th set, then B
B. AMRAP 5:00 @ 80-90% effort
50 bjsd/step-ups (24”/20”)
25 t2b
Rest 2min
C. AMRAP 5:00 @ 80-90% effort
25 kb swings (32kg/24kg)
50 lunges
D. post WOD recovery
Day 4
WOD 220127
Aerobic Repeats + ROMWOD
A. 8 x 2:00 row/bike/ski… rest 1min b/t sets
B. ROMWOD
Day 5
WOD 220128
Warm-up – Coach’s Choice
A. 25:00 Workload – Goal is to accomplish as much work as possible – This IS NOT partition as desired and must be completed as a chipper…
100cal – apparatus of choice
20 muscle-ups (ring or bar) – OR – 10 rope climbs – OR – 75 kb swings (24kg/16kg)
50 step-ups @ 24”/20”
20 muscle-ups (ring or bar) – OR – 10 rope climbs – OR – 75 kb swings (24kg/16kg)
200 double unders – OR – 50 burpees
B. post WOD recovery
Day 6
WOD 220129
WOD – Coach’s Choice
