June 2015

Day 5WOD 150619 warm-up – Coach’s Choice A. 10 rounds @ 90% effort3 stone to shoulder5 burpee pull-ups – OR – 3 burpee bar muscle-upsrest 1min-rest as needed-B. in time remaining…AMRAP x 400m row @ 80% effort, rest 2min between setsC. 5-10min post WOD flexibility – Coach’s Choice

Day 4WOD 150618  

Day 4WOD 150618 warm-up – Coach’s Choice A. EMOM 10:00evens – 6-10 shoot-thrusodds – 6-10 hrpu + FLR up to 50sec on timer-rest as needed-B. 5 x 75sec @ 90% effort9 wall ball + 9 Russian kb swings + AD sprint until time expireswork @ 0:00, 5:00, 10:00, 15:00, 20:00C. 5-10min post WOD flexibility –

Day 3WOD 150617   

Day 3WOD 150617 warm-up – Coach’s Choice A. barbell complex cluster – 1 power clean + 1 hang squat clean thruster + 1 push jerk = 11. 1. 1. 1. 1, rest 20-30sec @ dots, rest 2min after 5th set, x 3, build each cluster-rest as needed-B. 10 rounds or AMRAP until session expires… work

Day 2WOD 150616   

Day 2WOD 150616 warm-up – Coach’s Choice A. EMOM 10:00 – 2 tgu + FLR for remainder of minute-rest as needed-B. Repeat from 150310For time:15-12-9 t2b/k2e/hanging knee raises5-7-9 db thrusters – athlete’s choice12-9-6 pull-ups – OR – 3-2-1 rope ascents+3 rounds not for time @ aerobic pace (75-80% effort)10 calorie row10 burpee + step-over rowerC.

Day 1WOD 150615    Happy Birthday Lex!!!   Happy Birthday Keith!!!

Day 1WOD 150615 warm-up – Coach’s Choice warm-up and build to 85% of 1RM front squatA. 3 x AMRAP (-1) front squats @ 85% 1RM, squat @ 0:00, 3:30, 7:00-perform 30sec side bridge each side during rest periodsB1. 5 strict press, rest 30sec then B2B2. 6-10 chin-ups (supinated grip)… work within your skill set… think

RedShed Rest Day   Fitness Outside of the Shed…