Day 2WOD 161213 warm-up – Coach’s Choice MAP 6A1. AMRAP 6:00 @ 80-90% effort15 hrpu30 air squats60 double unders (x3 singles)A2. 4:00 @ recovery pace20sec row + 20sec bike + 20sec FLRB1. AMRAP 6:00 @ 80-90% effort10 pull-ups20 ohs… not to exceed 75/5540 double unders (x3 singles)B2. 4:00 @ recovery pace20sec row + 20sec bike […]
Day 1WOD 161212 warm-up – Coach’s Choice Goal #1 is for all individual workloads to be equal in time and effortGoal #2 is for all individual recovery reps to be equalA1. 3:00 workload…400m row @ 95% effort… then max air squats @ recovery pace until time expires@ 3:00, go to A2A2. 3:00 workload…10 clean &
Day 5WOD 161209 warm-up – Coach’s Choice Sprint Day!A. 4 sets @ high intensity… barbell not to exceed 115/7512sec AD sprint + 7 hang power cleans + 9 pull-upswork @ 0:00, 4:00, 8:00, 12:00rest to 18:00 on timer, then BB. 4 sets @ high intensity9 t2b + 7 hang power snatch + 12sec AD sprintwork
Every year I get older, I seem to move closer to the "fitness geek"… and a little further away from the "fitness competitor". With that being said, I also have more energy towards attention and reflection, and how those things influence my personal performance as a coach and athlete. The science part is sort of
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Day 4WOD 161208 warm-up – Coach’s Choice A. 10:00 core work – Coach’s Choicerest as needed, then BB. 1 set @ 90% effort… barbells not to exceed 135/95… no racks1500m row60 back squats 30 shoulder to overheadC. post WOD body maintenance
Day 3WOD 161207 warm-up – Coach’s Choice A. front squats5. 3. 3. 1. – 6-8 heavy single arm row @ dotsfirst set @ 77% 1RM… build bar each set… squat every 3min(0:00, 3:00, 6:00, 9:00)rest to 20:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort12 bjsd – 24”/20”12 kb swings – 32kg/24kg12 burpeesC. post
Day 2WOD 161206 warm-up – Coach’s Choice A. EMOM 10:00evens – 10 step-ups w/db’s… @ 12” (2 risers, or (2) 45# plates), total reps, alt legsodds – 10-15 dipsB. EMOM 10:00evens – 10 db curl & press, total reps, alt armsodds – 10 deficit reverse lunges w/db’s… @ 6” (1 riser, or (1) 45# plate),
Day 1WOD 161205 warm-up – Coach’s Choice A. 1 set @ 70-80% effort… capped @ 6:00… barbells not to exceed 75/5515 thrusters10 front rack lunges5 ring muscle-ups – OR – 5 burpee pull-ups30 wall balls5 wall climbs – OR – 10 inchworm push-ups10 hang power snatch15 ohsrest to 12:00 on timer, then BB. repeat “A”
Day 5WOD 161202 warm-up – Coach’s Choice Sled Friday!! Here we go!!A. 5 x 1 set every 4:00… work @ 95% effortsled drag (pull backwards) + 5 wall balls + sled push + 5 pull-up/t2b combo(0:00, 4:00, 8:00, 12:00, 16:00)rest to 25:00 on timer, then BB. AMRAP 3:00 @ whatever percentage of effort you have
Day 4WOD 161201 warm-up – Coach’s Choice A. 3 x 1:00/1:00 AD spin @ 80% effortrest to 15:00 on timer, then BB. 5 sets @ 80-90% effort… barbells not to exceed 75/558 overhead lunges, total reps, alt legs (stationary)15 kb swings – 24kg/16kg21 hrpu30sec FLRC. post WOD body maintenance
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