221014 Friday
Day 5221014 Friday Grip Strength“Belching DB DT”.DT.DT.DT.DT.DT. 50/35 Dot = 10 burpeesDT = 1 round of DT12 dual db deadlifts9 dual db hang power cleans6 dual db push jerks
October 2022
221013 Thursday
Day 4221013 Thursday Aerobic intervals + Skill workA1. 1:00 apparatus 90% effortA2. 1:00 athlete’s choice skill workA3. 1:00 rest return to A1 x 8
221012 Wednesday
Day 3221012 Wednesday A. Tabata Mash-upRing rowsHRPU Rest 2:00 B. 5 sets1:00 max DU -or- BJSD1:00 rest Rest an additional 2:00 C. AMRAP 8:0020 alt DB snatches10 front rack DB lunges5 pu/c2b/mu
221011 Tuesday
Day 2221011 Tuesday StrengthA. Split Jerks 1 set every 2:00 x 30:00 5 split jerks2:00 3 split jerks4:00 1 split jerk Rest to 10:00 adjust barbell to 50% of 1 B. AMRAP 20:001 clean & jerk3 bar facing burpees3 sh2oh5 pull-ups5 front squats7 BJSD 24/207 deadlifts500m apparatus – or- 400m run
221010 Monday
Week of 22.10.10 Day 1221010 Monday A. 1 set every 3:00 x 1010 kbs 24/16kg*8 calories row/ski *calories increase by 2 each round. If capped out, remain on the row/ski until time expires.
Week of 221010 Preview
Week of 22.10.10 Day 1221010 Monday A. 1 set every 3:00 x 1010 kbs 24/16kg*8 calories row/ski *calories increase by 2 each round. If capped out, remain on the row/ski until time expires. Day 2221011 Tuesday StrengthA. Split Jerks 1 set every 2:00 x 30:00 5 split jerks2:00 3 split jerks4:00 1 split jerk Rest
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221007 Friday
Day 5WOD 221007 Warm-up – Coach’s Choice A For Time100 calories – Athlete’s Choice75 Russian kbs 24/16kg50 wallballs… 30 double unders – OR – 5 burpees every stop or drop75 Russian kbs100 caloriesB. post WOD recovery
221006 Thursday
Day 4WOD 221006Aerobic Repeats + Flexibility Training A. Choose an apparatus and work @ 90% effort5:00 work…2:30 rest3:00 work…1:30 rest1:00 work…1:30 rest3:00 work…2:30 rest5:00 workB. Flexibility Training Happy Wedding Day Coaches Katie & Shaun!!!
