I think that there was always a sense of "enhancing life" when engaging in a fitness regimen, a sport or any lifestyle behavior modification… diets, 3min abs, buns of steel… you get the drift!? As a Fitness Coach, I believe there is more responsibility than just teaching fitness… there are life lessons to be learned […]
Coaching Fitness Humility Read More »
Day 1WOD 160829 warm-up – Coach’s Choice A. EMOM 5:003 touch-n-go clean & jerk… build bar each setrest to 10:00 on timer, then BB. Choose a workload that feels good in your belly, and complete @ high intensity… barbells set @ 100% of AOption 1:12. 9. 6. 3.pull-ups… perform 1 clean & jerk + 5
Day 5WOD 160826 warm-up – Coach’s Choice A. combine linear progression with aerobic flow for the overhead press, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 35:00… this workload is not for time15-12-9-6-3overhead press…perform aerobic flow workload after each set of overhead
Day 4WOD 160825 warm-up – Coach’s Choice A. “Nancy”5 rounds for time of:400m run15 ohs – 95/65B. post WOD body maintenance
Day 3WOD 160824 warm-up – Coach’s Choice A1. 6 cgbp @ 30X1 tempo (use same weight for all 3 sets)… rest to top of minute, then A2A2. 20sec row sprint… rest to top of minute, then A3A3. 30sec SB… no rest b/t A3 & A4A4. 30sec SB… back to A1 @ 4:00 & 8:00rest to
Day 2WOD 160823 warm-up – Coach’s Choice A. EMOM 5:00 – 3 touch-n-go power cleans… build bar each setrest to 10:00 on timer, then BB. 1 set every 2:00 for 20:00… work @ 90% effort… barbells @ 100% of A… boxes not to exceed 30”1 squat clean3 wall climbs5 pull-up t2b… (1 pull-up + 1
Day 1WOD 160822 warm-up – Coach’s Choice A. create a linear progression for the thruster, 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 time10-8-6-4-2thruster… perform 200’ farmer’s carry + 30sec FLR after each setrest to 21:00
Day 5WOD 160819 warm-up – Coach’s Choice A1. 100’ sled push… no rest b/t A1 & A2A2. 100’ walking lunges… no rest b/t A2 & A3A3. 100m jog + 100m walk… then back to A1, x 3rest until timer hits 20:00, then BB. 21-15-9 @ 90% effort… barbells not to exceed 95/65sdhpghd sit-ups (abmats x2)dipsC.
Day 4WOD 160818 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 @ 20:00… this workload is not for time20-15-10-5overhead press…perform 200’ farmer’s carry + 10 self-load RFESS each leg after
