170930 Saturday
Day 6WOD 170930 WOD – Coach’s Choice Fitness Outside of the Shed… September Accomplishment Board
September 2017
170929 Friday
Day 5WOD 170929 warm-up – Coach’s Choice A. 5 sets @ 100% effort, work every 3min… (0:00, 3:00, 6:00, 9:00, 12:00)10sec AB sprint + 9 hang power cleans + 6 burpees over bar… barbells nte 115/75rest to 18:00 on timer, then BB. 5 sets @ 100% effort, work every 3min… (18:00, 21:00, 24:00, 27:00, 30:00)7
Determining Your Priorities…
As a Fitness Coach, Strength & Conditioning Coach, Personal Trainer or Fitness Professional… the best wear several hats; and the very best wear them all very well! Life coaching is a huge part of this journey, and it is typically the one hat that gets left in the closet! Why? My guess is because
Determining Your Priorities… Read More »
170928 Thursday
Day 4WOD 170928 warm-up – Coach’s Choice Barbells not to exceed 185/135 A. @ 0:00… 800m run + 27 clean grip deadliftsB. @ 6:00… 600m run + 21 clean grip deadliftsC. @ 11:00… 400m run + 15 clean grip deadliftsD. @ 15:00… 200m run + 9 clean grip deadliftsrest to 22:00 on timer, then EE. AMRAP
170927 Wednesday
Day 3WOD 170927 warm-up – Coach’s Choice A1. 3-5 dumbbell chest press… rest to top of minute, then A2A2. 6-8 suitcase deadlifts each side… rest to 3:00 on timer, then back to A1, x 3… (A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. 5 sets… increased effort each set250m/200m row – OR
170926 Tuesday
Day 2WOD 170926 warm-up – Coach’s Choice A. 1 set every 2min for 5 total sets… (0:00, 2:00, 4:00, 6:00, 8:00)2 squat clean thrusters (unbroken reps) + 10 wall balls@ 10:00 on timer, start BB. Choose a workload, and perform @ 90% aerobic effort1000m row – OR – 1.5mile Assault Bikerest to 16:00 on timer,
