Day 2WOD 170425 warm-up – Coach’s Choice A. (primary lift) 4 x 8 push press w/1sec pause at full extension… alternate w/30sec loaded wall sit & 30sec FLR immediately after each set (set 1 wall sit… set 2 FLR…), work every 3min(0:00, 3:00, 6:00, 9:00)@ 12:00 on the timer, go immediately to BB. AMRAP 1:00 […]
Day 1WOD 170424 warm-up – Coach’s Choice A1. @ 0:00, 5:00, 10:00, 15:00… 8 back squats @ 20X1 tempo (primary lift)A2. @ 1:30, 6:30, 11:30, 16:30… 8 single arm row, each armA3. @ 3:00, 8:00, 13:00, 18:00… 4 turkish get-ups, total reps, alt armsrest to 24:00 on timer, then BB. AMRAP 8:00 for best score
Day 6WOD 170422 WOD – Coach’s Choice Fitness Outside of the Shed… Click here to support Hussein in the Police Unity Tour
Day 5WOD 170421 warm-up – Coach’s Choice -All athletes will be working on their own clock… everyone starts @ 0:00-Choose a workload and stick with it… please don’t mix and match-Complete workload with aerobic flow mentality Option 1row 150m + 5 stone to shoulderrest 30secrow 250m + 4 stone to shoulderrest 1minrow 500m + 3
Programming workouts for a living has an ebb & flow to it. When I look around at the really good programmers, it's hard to tell how they manage programming for group fitness because most of the stuff they put out is for individualized athletes, or competition training. So I do my best to pull out
Capping Old Dogs with New Tricks Read More »
Day 4WOD 170420 warm-up – Coach’s Choice A. 5 x 10sec bike sprints @ 100% effort… work every 2min(A can also be used as a Primary Lift session)work @ 0:00, 2:00, 4:00, 6:00, 8:00rest to 15:00 on timer, then BB. AMRAP 5:00 @ 80-90% efforttgu… load not to exceed 50/35rest 2min, then CC. AMRAP 5:00
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