Day 4WOD 170427 warm-up – Coach’s Choice A. 5 x 250m row @ 90% aerobic effort, rest 1min b/t sets… OR use this segment to make-up a Primary Lift you missed… lift every 3minrest to 15:00 on timer, then BB. EMOM 6:00odds – 10 deficit reverse lunges loaded w/dumbbells, total reps, alt legsevens – 8 […]
Day 3WOD 170426 warm-up – Coach’s Choice A. 6 x 5 unbroken power cleans + 5 high box jumps… work every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 15:00 on timer, then BB. 1 set @ high intensity every 5min for 3 sets (15:00, 20:00, 25:00)200m sprint20 wall balls10 deadlifts @ 100% of AC. post
Day 2WOD 170425 warm-up – Coach’s Choice A. (primary lift) 4 x 8 push press w/1sec pause at full extension… alternate w/30sec loaded wall sit & 30sec FLR immediately after each set (set 1 wall sit… set 2 FLR…), work every 3min(0:00, 3:00, 6:00, 9:00)@ 12:00 on the timer, go immediately to BB. AMRAP 1:00
Day 1WOD 170424 warm-up – Coach’s Choice A1. @ 0:00, 5:00, 10:00, 15:00… 8 back squats @ 20X1 tempo (primary lift)A2. @ 1:30, 6:30, 11:30, 16:30… 8 single arm row, each armA3. @ 3:00, 8:00, 13:00, 18:00… 4 turkish get-ups, total reps, alt armsrest to 24:00 on timer, then BB. AMRAP 8:00 for best score
Day 5WOD 170421 warm-up – Coach’s Choice -All athletes will be working on their own clock… everyone starts @ 0:00-Choose a workload and stick with it… please don’t mix and match-Complete workload with aerobic flow mentality Option 1row 150m + 5 stone to shoulderrest 30secrow 250m + 4 stone to shoulderrest 1minrow 500m + 3
Programming workouts for a living has an ebb & flow to it. When I look around at the really good programmers, it's hard to tell how they manage programming for group fitness because most of the stuff they put out is for individualized athletes, or competition training. So I do my best to pull out
Capping Old Dogs with New Tricks Read More »
Day 4WOD 170420 warm-up – Coach’s Choice A. 5 x 10sec bike sprints @ 100% effort… work every 2min(A can also be used as a Primary Lift session)work @ 0:00, 2:00, 4:00, 6:00, 8:00rest to 15:00 on timer, then BB. AMRAP 5:00 @ 80-90% efforttgu… load not to exceed 50/35rest 2min, then CC. AMRAP 5:00
Day 3WOD 170419 warm-up – Coach’s Choice A. Primary Lift – Back Squat… 3 x 10@ 0:00, 3:00, 6:00… immediately after 3rd set perform 60sec SB each siderest to 10:00 on timer, then BB. EMOM 6:00evens – 6-8 db chest pressodds – 10 strict/weighted ring rowsrest to 20:00 on timer, then CC. 3 sets @
Day 2WOD 170418 warm-up – Coach’s Choice A. Primary Lift – Push Press… 3 x 10@ 0:00, 3:00, 6:00… immediately after 3rd set perform 60sec SB each siderest to 10:00 on timer, then BB. EMOM 10:00evens – 10 step-ups @ 12”, total reps… 5 each leg… load w/dbsodds – 10 db curl & press, total
Day 1WOD 170417 warm-up – Coach’s Choice A. 6 unbroken power cleans + 5 high box jumps every 2min, x 5… -build your bar across 5 sets of 6 unbroken reps… each set should be cyclical (touch-n-go)-write it down… you will need to know it for next weekwork @ 0:00, 2:00, 4:00, 6:00, 8:00@ 10:00
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