Day 2WOD 160517 warm-up – Coach’s Choice… “A” A. 10:00 sled work… toughrest and prep 10:00… B starts @ 20:00 on timerB. 5 sets @ 90% effort… barbells not to exceed 155/105200m sandbag carry9 thrusters2 rope ascents – OR – 5 burpee pull-upsrest 1min b/t setsC. post WOD body maintenance
Day 1WOD 160516 warm-up – Coach’s Choice A1. 6 deadlifts @ 0:00, 4:00, 8:00A2. 6-10 strict or weighted dips @ 1:00, 5:00, 9:00 rest to 15:00 on timer, then BB. 5 x 200m run, rest 1min b/t sets… rest 1min after 5th set, then CC. 5 x 15 burpees to target, rest 1min b/t sets,
When we're always maxed out, we've got nothing left over for anyone or anything else. _ Frank Forencich, The Beautiful Practice In a world full of hyper-stimulation, 24 hour access to everything, everyone (everywhere), and an incessant pressure to work ourselves to death… the fitness coach is forced to adapt to a culture that promotes
Less is more… mixed messages in a mixed modal world! Read More »
Day 5WOD 160513 warm-up – use sleds as warm-up… then 10:00 to prep for WOD A. 10:00 sled work… push & pull… start light and build gradually over 10:00rest to 20:00 on timer, get prepped for BB. 10 sets @ aerobic flow pace… capped at end of training session10 wall balls7 t2b/k2e/hkr – OR –
Day 4 WOD 160512 warm-up – Coach’s Choice… leave enough time for 34:00 of training MAP 2… A1. AMRAP 1:00 – calories AD, rest 1min then A2A2. AMRAP 1:00 – deadlifts (not to exceed 135/95), rest 1min then A3A3. AMRAP 1:00 – air squats… no rest, go immediately to A4A4. 200m run… rest to 11:00
Day 3WOD 160511 warm-up – Coach’s Choice A1. 5 strict press + 3 push press + 1 push jerk… rest to top of minute, then A2A2. 10 db weighted step-ups @ 12”-18”, total reps, alternate legs and perform curl at top of every step-up… back to A1 @ 4:00 & 8:00rest to 15:00 on timer,
Day 2WOD 160510 warm-up – Coach’s Choice A. 5 x 30/30 row… increase intensity each setrest to 10:00 on timer, then BB. 5 sets @ 85-95% effort200m heavy farmer’s carry15 ohs… barbells not to exceed 95/6510 burpeesrest 1min b/t setsC. post WOD body maintenance
Day 1WOD 160509 warm-up – Coach’s Choice A1. 5 deadlifts + 3 hang power cleans + 1 squat clean thruster… rest to top of minute, then A2A2. t2b/k2e/hkr – 5-7 reps @ :00, :20, :40… at top of minute go immediately to A3A3. 1:00 FLR… back to A1 @ 5:00 & 10:00rest to 20:00 on
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