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Day 3WOD 141008 warm-up – Coach’s Choice Focus/Practice/Training: Aerobic Power @ 85-90% effort 4:00 @ 85-90% effort600m runburpees, max reps to target -rest 3:00- 4:00 AMRAP @ 85-90% effort7 sdhp – 75/457 box jumps w/step-down – 24”/20”7 wall ball -rest 3:00- 4:00 AMRAP @ 85-90% effort9 hrpu – OR – 2-3 muscle-ups (bar or rings)6 […]

Day 2WOD 141007 warm-up – squat prep Focus: Front SquatPractice: Side BridgesTraining: TGU A1. 3 x 3 front squats @ 33X3, rest 30 seconds, then perform practice A2. side bridges, 30 seconds each side x 2, rest 60-90 seconds before back to A1 -rest accordingly, prep for training- 20 tgu, tough, alternate arms for a

Day 1WOD 141006 warm-up – Coach’s Choice Focus: Pulling StrengthPractice: Burpee pacingTraining: HRPU EMOM for 10:00 of:evens – 4-6 weighted, strict or negative pull-upsodds – 2-5 burpees on :00  :20  &  :40 (maintain or increase burpee count each set) EMOM for 10:00 of:evens – 6-8 single arm row w/kettlebellodds – 3-5 stone to shoulder, athlete’s

Day 4WOD 141002 warm-up – Coach’s Choice Focus: CGBP5.5.3.3.1, 30X1, (practice between sets) Practice: Single Leg RDL w/db5 SLRDL each leg + 10 self-loaded walking lunges-perform practice reps between cgbp sets -rest accordingly- 3 rounds for time of:400m run20 db g2oh, alternating arms – athlete’s choice

Day 3WOD 141001 warm-up – Coach’s Choice Focus: Practice! t2b, 3-5 every 20 sec x 3, 4 sets, rest 1:00 between sets @ 10:00EMOM for 10:00 of:1-2 rope ascents – OR – 10 calorie row @ 20:00EMOM for 10:00 of:7-10 burpees @ 30:00unbroken jump rope attempt…-one mulligan allowed…

Day 2WOD 140930 warm-up – Coach’s Choice (if you were hoping for one more week of 20 squats, do them today during the strength segment) Focus: Tempo Front Squats3 front squats, 33X3, 3 sets (0:00, 3:00, 6:00)1 front squat, 10X0, 3 sets (9:00, 11:00, 13:00) Practice: Core Development-during rest times, practice side bridges, hollow rocks

Day 1WOD 140929 warm-up – Coach’s Choice Focus: Front Rack LungesEMOM for 12:00 of:evens – 6 front rack lunges (total steps, stationary, stepping forward)odds – 6 pendlay rows, 01X0 @15:00Practice: Pull-ups3-5 pull-ups, 10 sets, rest 20 seconds between sets-perform pull-ups w/in your skill set -rest accordingly- wall climbs, 5.4.3.2.1, 1:00 AMRAP jump rope between sets

Day 4WOD 140925 warm-up – deadlift prep 0:00, 5:00, 10:00Focus: 3 deadlifts – use last week’s number for all 3 setsPractice: self-loaded step-ups + self-loaded split squats + side bridges + hollow rock -rest as needed- 800m run – not a time trial… -rest as needed- 10 sec AD x 8, rest 90-120 sec between

Day 3WOD 140924 warm-up – Coach’s Choice Focus:0:00-6:00 – perform 1-2 burpee pull-up – OR – 1-2 burpee muscle-up every 20 seconds 6:00-7:00 – rest 7:00-12:00 – perform 2-3 box jumps w/step-down every 20 seconds (24”/20”) -rest accordingly- Practice:Not for time, rest 45-60 seconds between sets; tgu – athlete’s choice(tgu reps are totals… 2 =

Day 2WOD 140923 warm-up – squat prep 0:00-10:00 – warm-up and prepare for 20 unbroken back squats (last week of this)10:00- 12:00 – 20 unbroken back squats – OR – AMRAP in 2:00-add 10# to last week’s number, or use 62% of your 1RM -rest accordingly- 10:00 – build a tough, heavy power clean… good