170820 Rest Day
RedShed Rest Day Happy Birthday Shaun!!!
August 2017
170818 Friday
Day 5WOD 170818 warm-up – Coach’s Choice EMOM Friday!A. EMOM 30:00… dumbbells nte 50/35… use same dbs for 2, 3, & 41) 10-15 wall balls2) 10 total db g2oh3) 10 total overhead lunges (1 dumbbell overhead)4) dumbbell power clean cluster – 3. 3. 3, put dumbbells down & turn around @ dots5) 3-4 muscle-ups – OR
170817 Thursday
Day 4WOD 170817 A. 6 sets @ high intensity… work every 2:306 burpees AFAP + bear crawl (one direction) + 6 burpees AFAP(0:00, 2:30, 5:00, 7:30, 10:00, 12:30)(A1) Make-up Day for Primary Lift – Barbell Thrusters7. 6. 5. 5. 4. unbroken reps… 2 tgu @ dots… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on
170816 Wednesday
Day 3WOD 170816 warm-up – Coach’s Choice A. Primary Lift – Barbell Thrusters7. 6. 5. 5. 4. unbroken reps… 2 tgu @ dots… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00 on timer, then BB. EMOM 6:00@ 15:00 & 18:00 – 200m run@ 16:00 & 19:00 – 150m row@ 17:00 & 20:00 – 5-7cal ABrest
What’s your Why??
The Group Fitness Model has changed the landscape of the Fitness Industry dramatically over the past decade… where we see things now that didn't necessarily exist before; like CrossFit, OCR Training Classes, HIT, and variations of Yoga and Spin that are more intense than they are effective! As a Fitness Professional, it's important to be
