July 2017

Day 2WOD 170725 warm-up – Coach’s Choice A. Primary Lift – barbell thruster4 x 8 unbroken reps… rest = 2 turkish get-ups (1 each arm)work every 3min… 0:00, 3:00, 6:00, 9:00rest to 12:00 on timer, then BB. EMOM 8:00evens – 6-8 strict or weighted pulling reps… ring rows/pull-upsodds – 10 loaded tempo step-downs, total reps, […]

Day 2WOD 170725

Day 1WOD 170724 warm-up – Coach’s Choice A1. 8 cgbp… rest 30sec, then A2A2. heavy sled drag (1 direction)… rest 30sec, then A3A3. 6-8 single arm row… rest to 4:00 on timer, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)… @ 16:00 start BB. EMOM 4:008 dumbbell deadlifts @ 20X1 tempo@ 20:00

Day 1WOD 170724

RedShed Rest Day

Day 6WOD 170722 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 170721 warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:003 touch-n-go snatches or squat cleansrest and prep for BB. AMRAP 20:00 @ aerobic flow effort!10 calories – row or bike200m overhead plate carry – Athlete’s Choice10 burpee med ball clean wall ballsbarbell cluster (snatch or squat clean) – 1. 1. 1. 1. 1. – step

Day 5WOD 170721

Day 4WOD 170720 warm-up – Coach’s Choice A. 5 x 10sec AB sprints @ 100% effort… sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00)(A1) Primary Lift – Thruster3 x 10, unbroken reps… rest = 200m run @ 70-80% effortwork @ 0:00, 3:30, 7:00rest to 15:00 on timer, restart clock, then BB. EMOM 8:00evens – 3 touch-n-go

Day 4WOD 170720