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Day 3WOD 140820 warm-up – Coach’s Choice establish what you can snatch for 3 touch-n-go reps, based on percentage of your bodyweight…(BT graduates perform power snatches)Level 1 – less than or equal to 51% Level 2 – 55%-65%Level 3 – 65%-75% EMOM for 20:00 of:on the evens – 3 snatches touch-n-go + burpees to top […]

Day 2WOD 140819 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:001 ohs-warm-up and build to your 3RM-find estimated 1RM over 4 sets(BT graduates do 4×3 back squats)-rest to 15:00- 15:00-18:00 – 15 calorie row + 15 db push press + max effort jump rope18:00-21:00 – rest21:00-24:00 – jump rope + 15 calorie row + max

Day 1WOD 140818 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:001 power clean-warm-up and start with your 3RM-find an estimated 1RM over 4 sets-no ugly reps!(BT graduates do 4×3) when the clock hits 10:00, go for a run on trucker road -rest to 15:00, or as long as is needed to get set up- 1

Day 4WOD 140814 warm-up – Coach’s Choice 0:00, 3:00, 6:003 ohs-warm-up/build to your number from last week and use it for all 3 sets -rest to 10:00- @ 10:00…using a 20” box and dumbbells or kbs, perform a total of 30 split squats on each leg-goal is to build strength and balance-get work accomplished in

Day 3WOD 140813 warm-up- Coach’s Choice For time:5000m rowperform burpees every 1000mLevel 1 – 9Level 2 – 12Level 3 – 15

Day 2WOD 140812 warm-up – Coach’s Choice 0:00, 3:00, 6:003 push jerks-warm-up/build to your number from last week and use it for all 3 sets -rest to 10:00- EMOM for 10:00 of:on the evens – 30 seconds of ring dips, modified, strict or weighted… work at getting strongeron the odds – 8 pendlay rows -rest

Day 1WOD 140811 warm-up – Coach’s Choice 0:00, 3:00, 6:003 power cleans-warm-up/build to your number from last week and use if for all 3 sets-maintain foot position, and receive barbell with a squatting mentality-reps are touch and go -rest to 10:00- EMOM for 9:00 of:@ 10:00, 13:00, 16:00 – 5 pull-ups + 10 hrpu +

Day 4WOD 140807 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:003 power cleans-warm-up, build to 5RM, and start from there-find estimated 3RM over 4 sets-keep reps touch and go, maintain foot position… receive the bar ready to squat-if your feet are deviating to a sumo stance, the weight is too heavy… maintain foot position! -rest

Day 3WOD 140806 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 5 pull-ups, weighted – OR – stricton the odds – 30 seconds of burpees @ 10:00…EMOM for 10:00 of:on the evens – 150m rowon the odds – 30 seconds of shoulder to overhead @ 75/45, no ghost riding @ 20:00…EMOM for

Day 2WOD 140805 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:003 ohs-warm-up, build to your 5RM, and start from there-find estimated 3RM over 4 sets @ 15:00For time:1-2-3-4-5-6-7-8-9-10unbroken deadlifts, no drops from the top (see levels below)-perform double unders after each unbroken set-Level 1 – .85 x bodyweight, 5-10 double undersLevel 2 – 1 x