October 2018

Day 3WOD 181010warm-up – Coach’s Choice A. Overhead Squats – 8. 6. 4. (week 1)30sec FLR @ dotssquat 8’s @ 0:00, squat 6’s @ 3:00, squat 4’s @ 6:00rest to 10:00 on timer, then BB. EMOM 10:00evens – 10-15 ring rowsodds – 10-15 hrpurest to 24:00 on timer, then CC. AMRAP 7:00 @ 90% effort15cal […]

Day 2WOD 181009

Day 2WOD 181009 warm-up – Coach’s Choice (week 1)A1. 8 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 8 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (8-6-4)(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM

Day 1WOD 181008

Day 1WOD 181008 warm-up – Coach’s Choice A. CGBP – 8. 6. 4. (week 1)10 deficit reverse lunges, total reps, alternate legs… load is athlete’s choicebench 8’s @ 0:00, bench 6’s @ 3:00, bench 4’s @ 6:00rest to 10:00 on timer, then BB. EMOM 6:00evens – 10 strict & unbroken dumbbell curl & press… load

Day 1WOD 181008 warm-up – Coach’s Choice A. CGBP – 8. 6. 4. (week 1)10 deficit reverse lunges, total reps, alternate legs… load is athlete’s choicebench 8’s @ 0:00, bench 6’s @ 3:00, bench 4’s @ 6:00rest to 10:00 on timer, then BB. EMOM 6:00evens – 10 strict & unbroken dumbbell curl & press… load

RedShed Rest Day Week of 181008 Preview   Jani-Ro Breast Cancer Fundraiser: Friday, 10/12/18 Read: Stories of Survival        

Day 6WOD 181006 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 181005 warm-up – Coach’s Choice A. Complete workload @ 90% effort50 wall balls1 rope climb – OR – 2 pull-up + 2 t2b40 wall balls2 rope climbs – OR – 4 pull-ups + 4 t2b30 wall balls3 rope climbs – OR – 6 pull-ups + 6 t2b20 wall balls4 rope climbs – OR