Day 1
WOD 220131
Warm-up – Coach’s Choice
A. 1 set every 3:30, x 5… build the thruster as you go
150m/135m row/ski
6 db thrusters
10 t2b – OR – 10 ghd sit-ups – OR – 20 abmat sit-ups
Rest 3:30 after 5th set, then B
B. Complete workload for time… capped @ 10:00
27-21-15-9
Pull-ups
Wall balls
*execute 30 double unders/50 singles after each set
C. post WOD recovery
Day 2
WOD 220201
Warm-up – Coach’s Choice
A. @ 0:00…
3 sets @ 90% effort
10 unbroken, strict dual db curl & press… load is athlete’s choice
60sec forearm plank
B. @ 10:00…
AMRAP 5:00
Bjsd – OR – med ball step-ups… nte 24”/20”
C. @ 20:00…
5 sets @ 90% effort
11 kb swings… nte 32kb/24kg
9 burpees
30sec wall sit
D. post WOD recovery
Day 3
WOD 220202
Warm-up – Coach’s Choice
A. 20 unbroken back squats… nte 100% of bodyweight (or 10# increase from 220124)
Rest to 7 on timer, then B
B. Complete workload @ 80-90% effort
20-18-16-14-12-10-8-8-4-2
Db power snatches… nte 50/35
1-2-3-4-5-6-7-8-9-10
Wall climbs – OR – renegade rows
C. post WOD recovery
Day 4
WOD 220203
Aerobic Repeats + ROMWOD
A. 4 x 5:00 row/bike/ski… rest 1:30 b/t sets
B. ROMWOD
Day 5
WOD 220204
Warm-up – Coach’s Choice
A. EMOM 5:00
3 unbroken, touch-n-go hang squat cleans… build bar each set
Rest 5min, then B
B. Complete workload @ 80-90% effort… capped @ 20:00… barbell @ 100% of A
60 bar-facing burpees
1 squat clean
50 pull-ups
2 squat cleans
40 bjsd (24”/20”)
3 squat cleans
30 wall balls
4 squat cleans
20 t2b
5 squat cleans
10 deadlifts
B. post WOD recovery
Day 6
WOD 220205
WOD – Coach’s Choice
