If you have been in my heats recently, you probably are tired of me telling you about keeping efforts repeatable! If your efforts, splits or attempts aren't repeatable… it's not aerobic. Coaches that use terms like "keep it aerobic", but give you AMRAPs @ 100% effort are just making you tired, and forcing you to […]
Day 4WOD 171130 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… work @ 0:00 3:00, 6:00, 9:00, 12:0010sec AB sprint + 20 walking lungesrest to 20:00 on timer, then BB. Complete workload for time… “Annie”50-40-30-20-10 double underssit-ups-OR-2000m row time trialC. post workout skill work if time allowsD. post WOD recovery
Day 3WOD 171129 warm-up – Coach’s Choice A. 1 set every 2min for 4 total sets… build bar with practice mentality… work @ 0:00, 2:00, 4:00, 6:001 power clean + 2 hang squat cleans + 3 push jerksrest to 10:00 on timer, adjust barbells for BB. 1 set every 2min for 4 total sets… build
Day 2WOD 171128 warm-up – Coach’s Choice Athlete’s can choose between the bike or row, but must stay with it from A-DA1. 4:00 bike or row @ 90% aerobic effort… rest 1min, then A2A2. @ 5:00 on timer… EMOM 5:005 burpees + 6 db g2oh… nte 50/35@ 10:00 on timer, start B1B1. 4:00 bike or row
Day 2WOD 171128 Click HERE & Get to know the RedShed Coaches: Coach Brielle & Coach Steve!!
Day 1WOD 171127 warm-up – Coach’s Choice A1. 5-7 cgbp @ 30X1 tempo… rest 30sec, then A2A2. 10 dumbbell deadlifts… rest to 3:00, then back to A1, x 3(0:00, 3:00, 6:00)rest to 10:00 on timer, then B’sB1. wall ball cluster – 8. 8. 8. 8. 8., rest 10sec @ dots & in-between B1 & B2 B2. pull-up/jpu/ring
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