Workhorse Coaching 007

by | Feb 10, 2017

The challenge workout was:
3x rounds EMOM
10x pull-ups
sit-ups
burpees
KB swings

This absolutely scorched everyone. We did some instruction on the kipping pull-up first too. First class played dodge-ball for warm up, the 3rd class I had go outside in the chilly air and we worked on a hard warm up that stretched their mental toughness a little bit.

Regular class was power cleans and box jumps. Kind of slog it looked like.

Pretty good morning of coaching, I really enjoyed working with everyone outside in the warm up.

Workhorse Coaching 006

by | Feb 8, 2017

Early day today. 🙂 The 5 am class was good, they all showed up with good food journals and ready to go. We did some warm up and some instruction on the the day’s movement/lift. Which was/is Thrusters. Got them through the workout:

3x Rounds
10 Thrusters
400m Run

Serious AArrff fest.

Then second class was a normal class with a particularly hellish chipper with lots of running in between movements. They seemed to need the entire class to get it done too.

6:30 class was a good one too, they really came to work. I did the warm up and instruction and got them 90% through the class. It felt good to lead everyone. Hooyah!

Training: Workhorse

by | Feb 8, 2017

Chief:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
[21 Rounds]

Hand Stand Pushups (in bands) 5x
Double Under Practice 5 mins

Workhorse Coaching 005

by | Feb 2, 2017

Coaching today was good. Early morning is draining me, but I love the feeling after i’m done. First class all showed up with good food journals, no penalty. Then they learned the strict pull-up and did a pretty decent 4 round WOD of 200m farmer carry, 10x pull-ups, 10x v-ups. Which blasted most of them right off.

Middle class, the normal class had a WOD of 5×1 of a 95% Deadlift followed up with 100x Burpees for time. Ugh!

Last class had the same as the first and they did really well with it. A couple of really hard fought round and we have some good fighters.