Yearly Archives: 2017

coaches choice

2 person team:
all reps split in half.
runs are performed together

500 m row
50 DU
40 abmat sit-ups
30 power cleans

400 m run
50 hrpu
40 kb swings
30 box jumps

500 m row
50 burpees
40 pull-ups
30 goblet squats

400 m run
50 DU
40 abmat sit-ups
30 power cleans

partner b is holding a 45/25 plate overhead while the partner a is doing their half of the 50, 40, 30 reps. the weight can never touch the ground

coach mike

coaches choice

partner wod - barbell bender WOD
then...
sled pull 2min pull for max distance (185/135, 135/95)
rope slam 2rds 1 min on 1 min rest and repeat

400m jog - 3rds 10 sumo squat, 5 jump squat (focus on opening hips to full extension) 5 inch worm - then wrist clock work, samson stretch

6wk strength training: wk3 off 6:clean- 4x6 at 70% of max (c, sc) aka from floor not hang

12 min EMOM: 1x5 movements of bear complex (start at 50% and focus on completing each movement).

4 min tabata 20/10 - hs hold / hollow hold

3min warm up - bike, jog, row then - windmills, arm swings, band stretches for shoulder mobility, - Then, empty bar btn for arm mobility L,R, Both L&R, then 5SP, 4PP, 3PC

Annie's evil twin - buy-in 400m run 10,20,30,40,50,- DUs & K2E - buy-out 400m run

3rds of 10 - bridges, v-sits, arch ups