Day 1WOD 170703Repeat WOD 170328 warm-up – Coach’s Choice(Testing Make-up Day… use “A” portion to make-up a test you missed) A1. 10 strict standing shoulder press w/dumbbells… rest 30sec then A2A2. 10 pistols, total reps, alt legs (30 air squats)… rest 30sec then A3A3. 60sec FLR… rest 1min, then back to A1, x 3rest to […]
Day 5WOD 170630 warm-up – Coach’s Choice Metcon Test… (this will be programmed next week as well)Choose a level that is within your essence and test yourself! 5 rounds for time of:200m run20 wall balls10 deadliftsWorkload is capped @ 15:00 Level 1 – wall balls 14/10 @ 9’ target… deadlifts 95/65Level 2 – wall balls…
Day 4WOD 170629 warm-up – Coach’s Choice A. Use 4 sets to test 3RM back squat… squat @ 0:00, 3:30, 7:00, 10:30rest to 20:00 on timer, then BB. Choose a testing scenario that feels good in your belly, and go for it!-300 double unders for time-50 calories Assault Bike for time-1000m row for time-“Grace”… 30
Day 3WOD 170628 warm-up – Coach’s Choice A. Power Clean Sprint TestEMOM 10:00 – 1 power clean… build bar each set… goal is no fail attemptsrest 5:00 – set barbell up @ 80% of heaviest successful lift@ 15:00… 20 power cleans for time (coach can reset clock for this, so it starts @ 0:00)upon completion
Day 2WOD 170627 warm-up – Coach’s Choice A. Row Test… 500m @ max effort!-every 2min, for 10:00… row 100-150m and gradually increase intensity, but stay below max effort (0:00, 2:00, 4:00, 6:00, 8:00)@ or around 10:00 on timer, Row 500m For Time!(athletes can partner up and share rowers for this segment)rest to 20:00 on timer,
Day 1WOD 170626 warm-up – Coach’s Choice A. Overhead Press 3RM Testing… strict/push/jerk… Athlete’s Choiceuse 4 total sets to test your 3RM… lift @ 0:00, 3:30, 7:00, 10:30rest to 15:00 on timer, then BB. 15:00 – 25:00 on timer… Pulling Strength Testing… in this 10min block of time, test one or two of the following:-max
Day 6WOD 170624 warm-up – Coach’s Choice Metcon Test… (this will be programmed next week as well)Choose a level that is within your essence and test yourself! 5 rounds for time of:200m run20 wall balls10 deadliftsWorkload is capped @ 15:00 Level 1 – wall balls 14/10 @ 9’ target… deadlifts 95/65Level 2 – wall balls…
Day 5WOD 170623Repeat WOD 170331 warm-up – Coach’s Choice A. 5 sets @ 90% effort… work every 3min1 heavy sled push + 7-10 burpees AFAPrest to 20:00 on timer, then BB. choose a workload and hit it @ high intensity… both capped @ 10:00!!Option 1:21-15-9AB caloriesdumbbell thrusters – 45/30Option 2:21-15-9row caloriesbarbell thrusters – 95/65C. post
There are things we know to be true… A dog's love is unconditional… and we adapt to stimulus! Finding time to write has been increasingly difficult, so I apologize if you come here often looking for something new! We just finished up a quarter of training, culminating in a two week testing phase with
Day 4WOD 170622 warm-up – Coach’s Choice A1. 0:00 – 10:00 warm-up for pressing testA2. Overhead Press 3RM Testing… strict/push/jerk… Athlete’s Choiceuse 4 total sets to test your 3RM… lift @ 10:00, 13:30, 17:00, 20:30rest to 25:00 on timer, then BB. AMRAP 6:00 @ 90% effortohs – OR – front squats… nte 95/65run 200m every
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