141019 Rest Day
RedShed Rest Day Thank you for participating in Jani-Ro! $1800 raised – enough for 9 mammograms!
October 2014
141018 Saturday “Jani-Ro”
Day 6WOD 141018 “Jani-Ro”AMRAP in 10:00 of:10 wall balls10 burpees10 kb swings – 24kg/16kg
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141017 Friday
Day 5WOD 141017 warm-up – Coach’s Choice WOD – Coach’s Choice Jani-Ro Annual Breast Cancer Fundraiser Saturday, October 18th, 2014
141016 Thursday
Day 4WOD 141016 warm-up – Coach’s Choice Focus: CorePractice: CoreTraining: Systems A. 5:00 emom, 7 kb swings (heavy) + front leaning rest (FLR) in rings for remainder of minuteB. 5:00 emom, evens – 7-10 burpees, odds – 30sec side bridge (R) + 30sec side bridge (L)-rest accordingly-C. 90% effort, 20 second row, 1:00 rest x
141016 Thursday
Day 4WOD 141016 Jani-Ro Annual Breast Cancer Fundraiser Saturday, October 18th, 2014
141015 Wednesday
Day 3WOD 141015 Jani-Ro Annual Breast Cancer Fundraiser Saturday, October 18th, 2014
141015 Wednesday
Day 3WOD 141015 warm-up – Coach’s Choice Focus: Squat Clean ThrustersPractice: Squat Clean ThrustersTraining: Barbell-Jump Rope-Barbell transitions A. 12:00 to build a heavy 2 rep squat clean thruster (2 unbroken)-rest 3:00, set up @ 75% of A.-B1. 1 sc thruster + 25 du + 2 sc thrusters, rest 30 secondsB2. 2 sc thrusters + 25
141014 Tuesday
Day 2WOD 141014 Happy (Random Day in October) Birthday Dr. Severe!!! The Fall Athlete Development Camp is coming up soon… click here for camp info Space is limited and spots will be filled on a first come, first served basis! Many of our summer campers have expressed interest already, so please
141014 Tuesday
Day 2WOD 141014 warm-up – Coach’s Choice Focus: RDL (video)Practice: Pendlay Row (video)Training: Aerobic Power A. 8:00 emom, evens – 5 RDL @ 3121, odds – 6-8 pendlay row @ 01X0-rest exactly 2:00-B. 85-95% effortAMRAP in 7:00 of:12 calorie row15 hrpu9 t2b/k2e -rest exactly 3:00- 85-90% effortAMRAP in 7:00 of:2 rope ascents – OR –
December ADC 2018
Athlete Development Camp is: -geared toward developing athleticism in the gym -creating “ah ha” moments where you start to get a better understanding of how you function as an athlete -exposes you to energy systems, breathing & pacing -most importantly, it provides opportunities for each athlete to put the blinders on, focus on themselves and
