160909 Friday
Day 5WOD 160909 warm-up – Coach’s Choice A. surprise!B. post WOD body maintenance
160908 Thursday
Day 4WOD 160908 warm-up – Coach’s Choice A. create a linear progression for the back squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 15:00… this workload is not for time5-4-3-2-1back squat… 200m run + 30sec SB each side after each setrest
160907 Wednesday
Day 3WOD 160907 warm-up – Coach’s ChoiceA. 5 x 1:00 row @ 90% aerobic effort, rest 1min b/t sets@ 10:00 on timer, go to B – OR – DB. EMOM 5:006 burpees + 9 wall balls@ 15:00 on timer, go to CC. Repeat “A”@ 25:00 on timer, go to D – OR – BD. EMOM
160906 Tuesday
Day 2WOD 160906 warm-up – Coach’s Choice A. create a linear progression for the overhead press, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 15:00… this workload is not for time5-4-3-2-1overhead press… 200’ farmer’s carry + 150m row + 30sec FLR after
all of the due diligence…
Was listening to an elite thrower, strength & conditioning coach and author Dan John talk about the concept of the box and bowl… Where you hips are a bowl and your thorax is a box that sits on top of the bowl… like it is resting on the edges. When the bowl tilts in any
all of the due diligence… Read More »
160905 Monday
Day 1WOD 160905 warm-up – Coach’s Choice A. 0:00 – 5:00… build a heavy squat clean single in 5-7 reps…5:00 – 10:00… rest and prep for BB. 10 sets @ Labor Day pace… barbells @ 100% of AChoose a workload you can hold for 10 sets… and finish under 30min5 pull-ups + 10 hrpu +
160902 Friday
Day 5WOD 160902 warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:00 – choose a complex and build your bar each setComplex 1: 1 power snatch + 1 hang snatch + 1 snatchComplex 2: 1 power clean + 1 hang squat clean + 1 squat cleanno rest b/t A&BB. 10 sets @ aerobic flow pace1
160901 Thursday
Day 4WOD 160901 warm-up – Coach’s Choice A. create a linear progression for the overhead press, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 16:00… this workload is not for time10-8-6-4-2overhead press… perform 250m row + 30sec SB each side after each
160831 Wednesday
Day 3WOD 160831 warm-up – Coach’s Choice A1. heavy sled push (1 direction)… go immediately to A2A2. 200’ overhead plate carry… rest to 3:00 on timer, then back to A1, x 5(start work @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 20:00 on timer, then BB. 3 sets @ 85% effort, rest 1min b/t sets… kettlebells
160830 Tuesday
Day 2WOD 160830 warm-up – Coach’s Choice A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 16:00… this workload is not for time10-8-6-4-2overhead squats… perform 200’ farmer’s carry + 30sec FLR after each setrest
