Day 1WOD 171016Repeat WOD 161031 warm-up – Coach’s Choice A. 18:00 workload… touch and go power cleans… build bar each set… set 1 @ 90% of 6RM from last week… not for time5. 5. 5. 5. 5. 5. – 8 wall balls @ dotsrest to 23:00 on timer, then BB. 3 sets @ high intensity… […]
First… a huge Thank You to everyone for a successful 2017 Jani-Ro! Feels good to do good for others! Second… I would like to point something out about inspiration and motivation, because I have had several experiences as a coach, athlete and father that are great examples of each. One thing I have learned is
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Day 5WOD 171013 warm-up – Coach’s Choice A. 10sec AB sprint + sled push + sled pull… work @ 100% effort, every 3:30 for 5 total sets(0:00, 3:30, 7:00, 10:30, 14:00)rest to 20:00 on timer, then BB. AMRAP 10:00barbell ground to overhead… nte 95/65perform 5 burpees every minute on the minute, starting @ 0:00C. post
Day 4WOD 171012 warm-up – Coach’s Choice A. 400m/350m row @ 90% aerobic effort… row every 3:30 for 3 total sets… (0:00, 3:30, 7:00)rest to 10:00, then BB. AMRAP 4:00 @ 90% effort14 pistols (x2 air squats)10 db g2oh, total reps, alt arms… nte 50/35rest to 16:00, then CC. 400m/350m row @ 90% aerobic effort…
Day 3WOD 171011 warm-up – Coach’s Choice A1. 10 RFESS each leg, no rest b/t legs, load with dumbbells or kettlebells each hand… rest 1min, then A2A2. 10 single arm row each arm, no rest b/t arms… rest 1min, then A3A3. 30sec hollow rocks… rest to 4:00 on timer, then back to A1, x 4(A1
Our annual fundraiser for Friend2Friend is this Friday… Jani-Ro! And if you peruse this website and our social media enough, you most likely have a pretty good idea about who inspired this event, and where your (our) donation goes. But do you know the origins of the story?… and the beginning of this journey? Our
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Day 2WOD 171010Repeat WOD 161025 warm-up – Coach’s Choice A. 15:00 workload… touch and go (unbroken) power cleans… build bar each set… not for time6. 6. 6. 6. 6. – 10 wall balls @ dotsrest to 20:00 on timer, then BB. AMRAP 10:00 @ 90% effort5 pull-ups10 hrpu15 squats20 double unders (x3 singles)C. post WOD
Day 1WOD 171009 warm-up – Coach’s Choice A. Primary Lift – Front Squat… build bar each set… squat every 3min20. 15. 10. 5. 12 single arm dumbbell push press @ dots (6 each arm)(0:00, 3:00, 6:00, 9:00)rest to 12:00, then BB. EMOM 5:0040sec row or bike @ 90% aerobic effortrest to 20:00 on timer, then CC.
Day 5WOD 171006 warm-up – Coach’s Choice Athletes can start @ A or B… every one does C togetherA. 8:00 workload @ 80% effort500m/450m row + 30sec FLRrest to 12:00 on timer, then BB. 8:00 workload @ 80% effort15cal/10cal AB + 30sec hollow rocksrest to 24:00 on timer, then CC. AMRAP 8:00 @ 80% effort5
Day 4WOD 171005 warm-up – Coach’s Choice A1. 30sec AB @ 90% aerobic effort… rest 30sec, then A2A2. 30sec renegade rows… nte 40/25… rest 30sec, then back to A1, x 4athletes can start @ A1 or A2(A1 or A2 @ 0:00, 2:00, 4:00, 6:00)rest to 12:00 on timer, then BB. Conditioning Test – “Nancy”5 rounds
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