July 2019

Day 3WOD 190710 warm-up – Coach’s Choice A. 5 x 5 push press + 8 dumbbell deadlifts @ moderate load… push press every 3minrest to 18:00 on timer, then BB. 5 sets @ high intensity… work every 3min… 18:00, 21:00, 24:00, 27:00, 30:008cal/6cal bike sprint9 kb swings… nte 24kg/16kg6 pull-upsC. post WOD cool down – […]

Day 2WOD 190709

Day 2WOD 190709 warm-up – Coach’s Choice A. 5 x 400m/350m row @ 90% aerobic effort… row every 3minrest to 18:00 on timer, then BB. AMRAP 5:00bjsd… nte 24”/20”… (box jump test)rest to 25:00 on timer, then CC. AMRAP 5:00clean & jerk… nte 155/105D. post WOD recovery

Day 1WOD 190708 warm-up – Coach’s Choice A. 5 x 5 back squats + 50 double unders/45sec double under practice… squat every 3minrest to 18:00 on timer, then BB. EMOM 12:001) 8 dual dumbbell power cleans… nte 50/352) 12-15 burpees3) 12-15 dumbbell push press… nte 50/35C. post WOD recovery

Day 1WOD 190708

Day 1WOD 190708 warm-up – Coach’s Choice A. 5 x 5 back squats + 50 double unders/45sec double under practice… squat every 3minrest to 18:00 on timer, then BB. EMOM 12:001) 8 dual dumbbell power cleans… nte 50/352) 12-15 burpees3) 12-15 dumbbell push press… nte 50/35C. post WOD recovery Day 2WOD 190709 warm-up – Coach’s

Rest Day Week of 190708 Preview

Day 6WOD 190706 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 190705 5:30pm Oly Class

Day 5WOD 190705 warm-up – Coach’s Choice A1. 30sec row/ski… rest 30sec, then A2A2. 30sec shuttle run… rest 30sec, then A3A3. 30sec bike… rest 30sec, then back to A1, x 3rest to 10:00 on timer, then BB1. AMRAP 30sec – burpees… rest 30sec, then B2B2. AMRAP 30sec – double unders/singles… rest 30sec, then B3B3. AMRAP