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Day 4WOD 161006 warm-up – Coach’s Choice A. 15:00 workload… deadlift strength progression10. 8. 6. 4. – 60sec FLR @ dots-set of 10 is @ 100% of your 10RM (your 4 x 8 weight)-build your bar each set-workload is not for timerest to 20:00 on timer, then BB. 1 set @ high intensity600m run150 double […]

Day 3WOD 161005 warm-up – Coach’s Choice A. EMOM 5:00… build bar each set1 power clean + 1 hang squat clean + 1 clean & jerkrest to 10:00 on timer, then BB. 20:00 @ 80-90% effortrow for max meters… perform 2 sets of barbell complex every 500m-OR-bike for max calories… perform 2 sets of barbell

Day 2WOD 161004 warm-up – Coach’s Choice A. 15:00 workload… cgbp strength progression10. 8. 6. 4. – 10 RFESS each leg @ dots, hold 15# bumper plate-set of 10 is @ 100% of your 10RM (your 4 x 8 weight)-build your bar each set-workload is not for timerest to 20:00 on timer, then BB. AMRAP

Day 1WOD 161003 warm-up – Coach’s Choice A1. 5 strict pulling reps… weighted, strict tempo or negativepulling strength @ 0:00, 4:00, 8:00, 12:00A2. 10sec AD sprint @ 100% effortsprint @ 2:00, 6:00, 10:00, 14:00rest to 20:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort… barbells not to exceed 95/65250m row6 clean to overhead9 bjsd

Day 5WOD 160930 warm-up – Coach’s Choice MAP 2… all workloads performed @ 80-90% effortA1. AMRAP 1:005 wall balls5 kb sdhp (choice)5 bjsd – boxes not to exceed 20”rest 1min, then A2A2. AMRAP 1:006-8 calorie row max t2b/k2e/hkr until time expiresrest 1min, then A3A3. AMARP 1:002 lunges + 1 burpeerest 1min, then back to A1,

Day 4WOD 160929 warm-up – Coach’s Choice A. 3 x 20sec AD sprint @ 100% effortsprint @ 0:00, 2:30, 5:00rest to 10:00 on timer, then BB. AMRAP 5:00 @ 90-95% effort… barbells not to exceed 95/6530 ohs30 bar-facing burpeesrest to 20:00 on timer, then CC. 3-5 x 1:00 AD spin @ 75-80% effort… double or

Day 3WOD 160928 warm-up – Coach’s Choice A. 4 x 8 deadlifts @ 100% of last successful set of 10 from 160919work @ 0:00, 3:30, 7:00, 10:30… during rest periods (and after 4th set) perform 30sec SB each side – OR – 60sec FLRrest to 18:00 on timer, then BB. AMRAP 15:00 @ 80-85% effort300m

Day 2WOD 160927 warm-up – Coach’s Choice A. 12:00 workload… not for time20 repetitions of pulling strength + 5:00 of core holds (SB, FLR, hollow rock)pull-ups – strict, negative or weightedring rows – strict, negative or feet elevated-in this strength segment there should be no kipping-focus should be on hollow position and time under tension-this

Day 1WOD 160926 warm-up – Coach’s Choice A. 4 x 8 cgbp @ 100% of last successful set of 10 from 160920work @ 0:00, 3:30, 7:00, 10:30… during rest periods (and after 4th set) perform 10 RFESS each leg… hold 10# bumper platerest to 18:00 on timer, then BB. 5 x AMRAP 2:00 @ 80-90%

Day 5WOD 160923 warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:003 touch-n-go squat cleans… build bar each setrest to 10:00 on timer, then BB. 10 sets @ aerobic flow pace3 muscle-ups – OR – 6 pull-ups200’ run10 burpees over bar1 squat clean @ 100% of “A”C. post WOD body maintenance