Day 4WOD 170921 warm-up – Coach’s Choice A. 6 x 10sec AB sprints @ 100% effort, sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)(A1) Primary Lift Make-up Day – Barbell Thruster… working out of racks is acceptable!5. 3. 1. 1. 2 tgu @ dots… work every 3min (0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then […]
Day 3WOD 170920 warm-up – Coach’s Choice A. EMOM 9:001) 3-5 cgbp @ 30X1 tempo2) 6-8 single arm db row each arm3) 10 deficit goblet lunges, total repsrest to 14:00 on timer, then BB. AMRAP 17:00 @ 80-90% effort18 wall balls12 sdhp… not to exceed 75/5510 strict push-ups… load with bumper plates nte 25/1015 t2b/k2e/hkr/abmats200m
Day 2WOD 170919 warm-up – Coach’s Choice A. 3 x 3:00 @ 90% effort, rest 1:00 b/t sets… barbells not to exceed 165/115300m/250m rowpower clean cluster – 2. 2. 2, step over bar @ dotshigh box jumps until time expires(work @ 0:00, 4:00, 8:00)rest to 16:00 on timer, then BB. 3 x 3:00 @ 90%
Day 1WOD 170918 warm-up – Coach’s Choice A. Primary Lift – Barbell Thruster… working out of racks is acceptable!5. 3. 1. 1. 2 tgu @ dots… work every 3min (0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. 4 sets @ 90% effort… barbells not to exceed 115/7515 deadlifts12 shoulder to overhead9 burpees 6 pull-ups/jpu/ring rows
Day 5WOD 170915 warm-up – Coach’s Choice A. EMOM 8:00evens – 10 deficit reverse lunges, total reps, alt legsodds – 10 alternating curl & press, total repsB. EMOM 8:00evens – 2 hang power snatch above knee + 2 hang power snatch below knee + 1 power snatchodds – 15 wall ballsC. EMOM 8:00evens – 1-2
So this is not necessarily fitness related… but more about behavior modification and lifestyle management. Last month I decided to make a clear break from Social Media… primarily Facebook and Instagram. To better describe the results of my detox, I think it's helpful to understand how I used to use those two platforms… As a
Sociology Experiment Read More »
Day 4WOD 170914 warm-up – Coach’s Choice A. 3 sets @ 90% aerobic effort@ 0:00, 4:30, 9:00 – 200m run@ 1:30, 6:00, 10:30 – 10cal/7cal AB sprint@ 3:00, 7:30, 12:00 – 150m/100m row sprint(A1) Primary Lift Make-up Day – Barbell Thruster… working out of racks is acceptable!5. 4. 3. 2. 1. 30sec farmer’s carry hold @
Day 3WOD 170913 warm-up – Coach’s Choice A. Primary Lift – Barbell Thruster… working out of racks is acceptable!5. 4. 3. 2. 1. 30sec farmer’s carry hold @ dots… work every 3min… (0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, prep for BB. 5 sets @ 80-90% effort20 strict push-ups… add weight to your back
Day 2WOD 170912 warm-up – Coach’s Choice A. 1 set every 2min for 5 sets… build your bar slightly each set 3 unbroken power cleans + 10 wall balls… work @ 0:00, 2:00, 4:00, 6:00, 8:00@ 10:00 on timer, perform BB. AMRAP 3:00 @ max effort1 squat clean @ 100% of last set of “A”3 burpees
Day 1WOD 170911 warm-up – Coach’s Choice A1. 4-6 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2A2. 6-8 suitcase deadlifts each side, keep both feet on the floor!… rest to 3:00 on timer, then back to A1, x 3 (0:00, 3:00, 6:00)rest to 9:00 on timer, then B’sB1. 6-8 RFESS
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