Saturday 230701
Day 6 Saturday 230701 Coach’s Choice Classes 7, 8, 9am
Uncategorized
Friday 230630
Day 5 Friday 230630 HAPPY BIRTHDAY COACH COLIN!!! A. 25:00 Clock Karen 150 wallballs 20# 10’, 14# 9’ Every stop or drop: Run to curb and back 7 pullups Once 150 wallballs are completed Max box step overs until time expires.
Thursday 230629
Day 4 Thursday 230629 A. 5:00 row/ski/bike erg 90% effort Rest 3:00 then B B. 5 sets 2:00 work at pace from A 1:00 rest Goal is to repeat your pace from “A” 1 burpee penalty for every second +/- off your pace. To be performed at the end of the 5 sets. C.
Wednesday 230628
Day 3 Wednesday 230628 SUMMER SKILL WORK A. 1 set 5:00 x 6 200m run 3 bear complex 95/65 7 burpees over barbell 60sec skill work
Tuesday 230627
Day 2 Tuesday 230627 BENCH PRESS A. Bench Press 5×5 Bench every 2:00 starting at 60% of 1rm and finding a 5RM Rest to 12:00 then B B. For time, partition as desired 100 ab-mat sit-ups 100 kbs 24/16 100 bjsd/med ball step ups 24/20 *20 du/ 40 singles every 3:00 starting at 0:00
Monday 230626
Day 1 Monday 230626 A1. Every 6:00 x 5 starting at 0:00 Build DB each round 0:00, 6:00, 12:00, 18:00, 24:00 Single arm DB Deadlift High pull Power snatch Sh2oh Thruster 4 OHWL Repeat other arm 10t2b A2. Every 6:00 x 5 starting at 3:00 3:00, 9:00, 15:00, 21:00, 27:00 30/27 calorie row/ski
Saturday 230624
Day 6 Saturday 230624 AMRAP 30:00 75-80% effort 400m row/ski 60 du 30 sit-ups 15 burpees 7 squat cleans 135/95
Friday 230623
Day 5 Friday 230623 A. AMRAP 4:00 3 rounds DT 95/65 12 deadlifts 9 hang power cleans 6 push jerks Max calories in time remaining Rest 4:00 B. AMRAP 4:00 2 rounds DT 135/95 Max calories in time remaining Rest 4:00 C. AMRAP 4:00 1 round DT 155/105 Max calories in time remaining
Thursday 230622
Day 4 Thursday 230622 A. 10 x 1:30 work 1:00 rest Increase intensity every other round 1, 3, 5, 7, 9 Match every other round 2, 4, 6, 8, 10 B. Yoga
