Day 5WOD 170825 warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:00… Choose a complex you Love, and build your bar each set…1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 squat snatchrest 5:00, then BB. AMRAP 20:00… or 10 sets @ aerobic […]
Day 4WOD 170824 warm-up – Coach’s Choice A. 6 x 10sec AB sprint @ 100% effort, sprint every 2min… (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)(A1) Primary Lift Make-up Day – Barbell Thrusters… unbroken reps5. 5. 5. 5. 5. 6-8 single arm row @ dots… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00 on timer, then
Day 3WOD 170823 warm-up – Coach’s Choice A1. 5-7 dumbbell chest press @ 30X1 tempo… rest 30sec, then A2A2. 8 suitcase deadlifts each side (load w/db or kb)… 3:00 on timer, then back to A1, x 3 (A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then B’sB1. 6-10 strict/weighted pull-ups/ring rows… rest 30sec, then B2B2.
Day 2WOD 170822 warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effort10/7 calories Assault Bike10 db g2oh, total reps, alt arms… nte 50/35rest 5:00… (rest walk 200m)B. AMRAP 10:00 @ 80-90% effort250m row10 t2b/k2e/hkrrest 5:00… (rest walk 200m)C. EMOM 5:0030sec single leg wall sit, each leg + 30sec FLRD. post WOD recovery = Coach’s
Day 1WOD 170821 warm-up – Coach’s Choice A. Primary Lift – Barbell Thrusters… unbroken reps5. 5. 5. 5. 5. 6-8 single arm row @ dots… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00 on timer, then BB. EMOM 6:00odds – 10 deficit reverse lunges, total reps, alt legs (1 riser, load w/dumbbells each hand)evens –
Day 5WOD 170818 warm-up – Coach’s Choice EMOM Friday!A. EMOM 30:00… dumbbells nte 50/35… use same dbs for 2, 3, & 41) 10-15 wall balls2) 10 total db g2oh3) 10 total overhead lunges (1 dumbbell overhead)4) dumbbell power clean cluster – 3. 3. 3, put dumbbells down & turn around @ dots5) 3-4 muscle-ups – OR
Day 4WOD 170817 A. 6 sets @ high intensity… work every 2:306 burpees AFAP + bear crawl (one direction) + 6 burpees AFAP(0:00, 2:30, 5:00, 7:30, 10:00, 12:30)(A1) Make-up Day for Primary Lift – Barbell Thrusters7. 6. 5. 5. 4. unbroken reps… 2 tgu @ dots… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on
Day 3WOD 170816 warm-up – Coach’s Choice A. Primary Lift – Barbell Thrusters7. 6. 5. 5. 4. unbroken reps… 2 tgu @ dots… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00 on timer, then BB. EMOM 6:00@ 15:00 & 18:00 – 200m run@ 16:00 & 19:00 – 150m row@ 17:00 & 20:00 – 5-7cal ABrest
The Group Fitness Model has changed the landscape of the Fitness Industry dramatically over the past decade… where we see things now that didn't necessarily exist before; like CrossFit, OCR Training Classes, HIT, and variations of Yoga and Spin that are more intense than they are effective! As a Fitness Professional, it's important to be
Day 2WOD 170815 warm-up – Coach’s Choice A1. AMRAP 30sec air squats – OR – pistols… rest 30sec, then A2A2. AMRAP 30sec jump rope single unders – OR – double unders… rest 30sec, then back to A1, x 5(A1 @ 0:00, 2:00, 4:00, 6:00, 8:00)rest to 12:00 on timer, then B’sB1. AMRAP 30sec push press
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