Per the request of one of my favorite people in my orbit, I decided to reignite the Coach's Blog for some insightful musings! So, how much do you know about capacity? Like your own personal capacity? Have you ever taken time to take inventory of what you are capable of doing?… or have you ever […]
Mind, Body, Performance… Read More »
Day 1WOD 210816 Warm-up – Coach’s Choice A. 4 x 6/6 barbell split stance RDL… work every 3minRest b/t sets = 2 tgu @ moderate load – OR – 10 pvc overhead reverse lunges(SSRDL @ 0:00, 3:00, 6:00, 9:00)@ 12:00 on timer, start BB. 5 x 1:00 burpees to target, rest 1:00 b/t setsRest 5min
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Day 5WOD 210813 Warm-up – Coach’s Choice A. Tabata Mash-up20sec – Russian kb swings (athlete’s choice), rest 10sec20sec – bjsd/step-ups, rest 10secX 8Rest 5min after mash-up, then BB. “The Chief”5 x AMRAP 3:00… rest 1min b/t AMRAPs3 power cleans… nte 135/956 push-ups9 squatsC. post WOD recovery
Day 4WOD 210812Aerobic Repeats + ROMWOD A. 150cal/120cal row/ski/bike erg… 45sec FLR every 15cal/12cal… cap is Coach’s Choice… no drag calories allowed!B. ROMWOD WOD – Coach’s Choice
Day 3WOD 210811 Warm-up – Coach’s Choice A1. 12 ring push-ups* (feet on box)… rest to top of minute, then A2A2. 3 rope climbs/6 floor to standing… no rest, then A3A3. 20 air squats + 20 lunges + 10 squat jumps… rest to 5:00, then back to A1, x 3Rest to 20:00, then BB. “D.T.”5
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