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Day 6WOD 221001 WOD – Coach’s Choice Fancy Outside of the Shed…

Day 5WOD 220930 Warm-up – Coach’s Choice A. EMOM 30:001) Dual DB bench press, left, right, both x 32) 6 OH walking lunges each arm3) 30-50 DU/ 60-100 singles4) 1-3 Rope Climbs5) AMRAP 30sec – Hollow Body RocksB. post WOD recovery Happy Birthday Dana!!!

Day 4WOD 220929Aerobic Intervals + Flexibility Training A. Over/UnderSelect 1 of 3 movements:• wallballs• Burpees• Box jumpsGoal is to row the distance and end on the prescribed meters. For each meter over or under, perform that many reps of the selected movement0:00 100 m row3:00 100 m row6:00 200 m row9:00 200 m row12:00 300m

Day 3WOD 220928 Warm-up – Coach’s Choice A. 10-6-4-2… 6:00 capCaloriesAlt DB Snatches 50/35T2BRest 4:00, then BB. 10-6-4-2… 6:00 capCaloriesAlt DB Squat Clean ThrustersBurpeesRest 4:00, then CC. 10-6-4-2… 6:00CaloriesAlt SA Devil’s pressPull-upsD. post WOD recovery

Day 2WOD 220927Focus: Grip Strength Warm-up – Coach’s Choice A. 1 set complex every 2:00, x 5… build bar accordingly1 Deadlift + 1 Hang Squat Clean + 1 Push JerkRest to 12:00, then BB. 3:00 Max DL hold at 100% of A3 bar facing burpees every dropRest to 18:00, then CC. AMRAP 12:00 @ 90%

Day 1WOD 220926Focus: Strength Warm-up – Coach’s Choice A. Split Jerks 5 x 31 set of 3 reps every 1:30, x 565% of 1RM from 220912Rest to 10:00B. AMRAP 3:00Distance on apparatusRest 3:00 then CC. EMOM 15:001) 6 power cleans… nte 125/852) 10 t2b/hanging abs3) 10-15 wall ballsD. post WOD recovery

Rest Day Week of 220926 Preview

Day 6220924 Barbells for BulliesNo classes today

Day 5WOD 220923 Warm-up – Coach’s Choice A1. 1 set at high intensity3 box jumps 24/206 hang power snatch/cleans 115/759cal/7cal – apparatus of choice0:00, 6:00, 12:00, 18:00, 24:00A2. 1 set at high intensity9cal/7cal – apparatus of choice6 deadlifts 115/753 bar facing burpees3:00, 9:00, 15:00, 21:00, 27:00B. post WOD recovery

Day 4WOD 220922Aerobic Intervals + Flexibility A. Damper Fun2:00 work, 1:00 rest x 10Damper settings:2, 4, 6, 8, 10, 8, 6, 4, 2, athlete’s choiceFirst 2 rounds will be used as a warm upB. Flexibility Training Happy Birthday Janice!!! Happy Birthday Coach Kate!!! Happy Birthday Coach Mary!!! Happy Birthday Coach Katie!!!