Day 3WOD 161102 warm-up – Coach’s Choice A. A. 18:00 workload… touch and go hang power snatch… build bar each set… set 1 @ 90% of 6RM from last week… not for time5. 5. 5. 5. 5. 5. – 5 barbell roll-outs @ dotsrest to 23:00 on timer, then BB. EMOM 15:00minutes 0, 3, 6, […]
Day 2WOD 161101 warm-up – Coach’s Choice A. 4 x 8 front squats… all sets @ 95-100% of 10RMsquat @ 0:00, 4:00, 8:00, 12:008. 8. 8. 8. – 8 heavy single arm row each arm @ dotsrest to 20:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort1 rope ascent – OR – 3 pull-up/t2b10
Day 1WOD 161031 warm-up – Coach’s Choice A. 18:00 workload… touch and go power cleans… build bar each set… set 1 @ 90% of 6RM from last week… not for time5. 5. 5. 5. 5. 5. – 8 wall balls @ dotsrest to 23:00 on timer, then BB. 3 sets @ high intensity… capped @
Day 5WOD 161028 warm-up – Coach’s Choice A. 6 x 10sec AD sprints @ 100% effort… sprint every 2:000:00, 2:00, 4:00, 6:00, 8:00, 10:00 rest to 15:00 on timer, then BB. 12:00 workload… touch and go (unbroken) hang power snatches… build bar each set… not for time6. 6. 6. 6. 6. – 5 box jumps
Day 4WOD 161027 warm-up – Coach’s Choice A1. 30sec SB, rest 30sec then A2A2. 30sec SB, rest 30sec then A3A3. 30sec wall sit, rest 30sec then back to A1, x 3rest as needed, then BB. 6 sets @ 80-85% effort15 Russian kb swings – 32kg/24kg10 goblet lunges10 burpeesrest 30sec b/t setsC. post WOD body maintenance
Day 3WOD 161026 warm-up – Coach’s Choice A. EMOM 20:00minute 0, 4, 8, 12, 16 – 6-8 single arm push pressminute 1, 5, 9, 13, 17 – 6-8 single arm push pressminute 2, 6, 10, 14, 18 – FLRminute 3, 7, 11, 15, 19 – 20sec row sprint rest to 25:00, then BB. AMRAP 5:00
Day 2WOD 161025 warm-up – Coach’s Choice A. 15:00 workload… touch and go (unbroken) power cleans… build bar each set… not for time6. 6. 6. 6. 6. – 10 wall balls @ dotsrest to 20:00 on timer, then BB. AMRAP 10:00 @ 90% effort5 pull-ups10 hrpu15 squats20 double unders (x3 singles)C. post WOD body maintenance
Day 1WOD 161024 warm-up – Coach’s Choice A. 3 x 10 front squats… build bar each setsquat @ 0:00, 4:00, 8:0010. 10. 10. – 6 heavy single arm row (each arm) @ dotsrest to 15:00 on timer, then BB. 5 sets @ 80-90% effort… not for time… barbells not to exceed 135/95250m row9 shoulder to
Summer is over… we are exiting October, and soon the Holiday Season and Old Man Winter will be issuing a kidney punch followed by an uppercut!! As a Fitness Coach, I have learned that this is an important time of the year to be mindful of the work that has been done to reach our
Moment(s) of Reflection to Ponder the Future Read More »
Day 5WOD 161021 warm-up – Coach’s Choice A. 5 x 10sec AD sprint @ 100% effort… sprint every 2min (0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then BB. 1 set AFAP50 burpees50 wall ballsrest to 25:00 on timer, then CC. 5 x 10sec AD sprint @ 100% effort… sprint every 2min (25:00, 27:00,
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