Day 3WOD 220928 Warm-up – Coach’s Choice A. 10-6-4-2… 6:00 capCaloriesAlt DB Snatches 50/35T2BRest 4:00, then BB. 10-6-4-2… 6:00 capCaloriesAlt DB Squat Clean ThrustersBurpeesRest 4:00, then CC. 10-6-4-2… 6:00CaloriesAlt SA Devil’s pressPull-upsD. post WOD recovery
Day 2WOD 220927Focus: Grip Strength Warm-up – Coach’s Choice A. 1 set complex every 2:00, x 5… build bar accordingly1 Deadlift + 1 Hang Squat Clean + 1 Push JerkRest to 12:00, then BB. 3:00 Max DL hold at 100% of A3 bar facing burpees every dropRest to 18:00, then CC. AMRAP 12:00 @ 90%
Day 1WOD 220926Focus: Strength Warm-up – Coach’s Choice A. Split Jerks 5 x 31 set of 3 reps every 1:30, x 565% of 1RM from 220912Rest to 10:00B. AMRAP 3:00Distance on apparatusRest 3:00 then CC. EMOM 15:001) 6 power cleans… nte 125/852) 10 t2b/hanging abs3) 10-15 wall ballsD. post WOD recovery
Day 6220924 Barbells for BulliesNo classes today
220924 Barbells For Bullies Read More »
Day 5WOD 220923 Warm-up – Coach’s Choice A1. 1 set at high intensity3 box jumps 24/206 hang power snatch/cleans 115/759cal/7cal – apparatus of choice0:00, 6:00, 12:00, 18:00, 24:00A2. 1 set at high intensity9cal/7cal – apparatus of choice6 deadlifts 115/753 bar facing burpees3:00, 9:00, 15:00, 21:00, 27:00B. post WOD recovery
Day 4WOD 220922Aerobic Intervals + Flexibility A. Damper Fun2:00 work, 1:00 rest x 10Damper settings:2, 4, 6, 8, 10, 8, 6, 4, 2, athlete’s choiceFirst 2 rounds will be used as a warm upB. Flexibility Training Happy Birthday Janice!!! Happy Birthday Coach Kate!!! Happy Birthday Coach Mary!!! Happy Birthday Coach Katie!!!
Day 3WOD 220921 Warm-up – Coach’s ChoiceFocus – Split Jerk A. Split jerks5 x 5 @ 50% of 1rm from 2209121 set every 2:30Rest an additional 5:00B. AMRAP 13:0010 dual db step-overs… box height is athlete’s choice… db nte 35/50 each hand12 kbs 24kg/16kg:30 dual db overhead hold1:00 restC. post WOD recovery
Day 2WOD 220920 Warm-up – Coach’s Choice A1. AMRAP :30 Hollow Body Rocks, rest :30A2. AMRAP :30 jumping jacks, rest :30A3. AMRAP :30 T2B, rest :30 back to A1 x2Rest 4:00, then BB. AMRAP 20:0020 cal row20 wallballs20 burpees to #45 plateC. post WOD recovery
Day 1WOD 220919 Warm-up – Coach’s Choice A1. 8-10 RFESS each leg, rest :30 then A2A2. 8-10 Dips (ring, box, bench, supported/unsupported, rest :30 then A3A3. :30 Inversion holdRest to 4:00 then back to A1 x 3Rest and additional 3:00, then BB. Grip Strength2:00 plate pinch carry2:00 burpee + plate g2oh2:00 rest1:30 plate pinch carry1:30
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