Day 1
WOD 221003
Warm-up – Coach’s Choice
A. 1 set every 3:00 x 5
3 man makers
5 dual DB. Deadlifts
Farmer’s Carry down and back
Rest 3:00, then B
B. 5-7 Sets 12:00 Cap 90% effort
10 Calories
7 T2B
C. post WOD recovery
Day 2
WOD 221004
Warm-up – Coach’s Choice
A. Split Jerks 5×3
1 set every 2:00 build to find 3RM
Rest 3:00, then B
B. AMRAP 20:00
200m Run
10 medBall clean wallball 20# 10’/ 14# 9’
10 ring rows
10 medball sit-ups 20/14
C. post WOD recovery
Day 3
WOD 221005
A. EMOM 8:00
1) 10 Empty barbell curls
2) 6 ½ kneeling press each arm
Rest 2:00, then B
B. EMOM 8:00
1) 30sec Hollowbody hang
2) 6 Dual DB power cleans
Rest 2:00, then C
C. 1 set every 2:00 x 5
5 burpees AFAP
Heavy sled push down
D. post WOD recovery
Day 4
WOD 221006
Aerobic Repeats + Flexibility Training
A. Choose an apparatus and work @ 90% effort
5:00 work…2:30 rest
3:00 work…1:30 rest
1:00 work…1:30 rest
3:00 work…2:30 rest
5:00 work
B. Flexibility Training
Day 5
WOD 221007
Warm-up – Coach’s Choice
A For Time
100 calories – Athlete’s Choice
75 Russian kbs 24/16kg
50 wallballs… 30 double unders – OR – 5 burpees every stop or drop
75 Russian kbs
100 calories
B. post WOD recovery
Day 6
WOD 221008
WOD – Coach’s Choice
