Warm Up 

SB warm up #4

2x

1. OH SB carry

2. SB TGU 3 reps on each shoulder

3. Front rack SB carry

4. SB G2OH 5 reps

5. Bear hug carry

6. Plank SB drag 6 reps

WOD

10-20-30-40

Sumo SB deadlifts

SB bear hug squats

Warm Up 

SB warm up #6

3x

1. Walking Sampson + WGS

2. SB RLD

3. Toy soldiers 

4. SB bent over rows

5. Crab toe touches

6. SB squats

WOD

3 rounds of:

3 minute SB run

10 SB clean and jerk

Warm up 

Combo Activation #14

3x

10 Sampson stretch + rotation

7 Lateral lunges

10 walking knee tucks

5 Boot strap squats + inch worm 

10 overhead band pull aparts

Lateral band walk 10 ft each direction

Partner WOD

25 minute ping pong

3x 5 mountain climbers + tuck

3x 5 jump lunges

3x 10 push ups

3x 7 KBS

Warm up 

Dynamic DB warm up

2 x10 reps

1. Farmers carry

2. Deadlifts

3. Walking pigeon 

4. OH carry

5. Front squats

6. Dynamic walk

7. Front rack carry

8. Presses 

9. OH carry

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 squat jumps

10 alt DB snatches

*2 minute rest period

Game:

6 minutes of:

10 bicycles

10 alt DB overhead presses

*2 minute rest period

Cash out:

6 minutes of:

10 dips

7 DB power cleans

*2 minute rest period

Bonus

6 minutes of:

7 pull ups or 12 banded face pulls

7 devils press

In the quest for better health and fitness, finding a quality, educated, and passionate coach can make all the difference. Whether you're looking for a personal trainer, a nutritional coach, or a combination of both, the right professional can guide you, motivate you, and help you achieve your goals more effectively. This blog post will explore the benefits of working with a skilled coach, provide analogies to illustrate their importance, and offer tips on how to find the perfect fit for your needs.

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Analogies to Illustrate the Importance of a Good Coach

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3. The Teacher and the Student

• Just as a teacher imparts knowledge and skills to their students, a coach educates you about your body, exercise, and nutrition. This knowledge empowers you to make informed decisions and maintain your progress independently.

Tips for Finding the Perfect Coach

1. Check Credentials

• Look for certifications from reputable organizations such as the American Council on Exercise (ACE), National Academy of Sports Medicine (NASM), or International Sports Sciences Association (ISSA). A certified coach has demonstrated their knowledge and commitment to professional standards.

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• Consider how long the coach has been working in the industry and their track record with clients. An experienced coach is likely to have refined their skills and developed effective strategies.

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• A passionate coach who genuinely cares about your success will go the extra mile to support you. Look for someone who listens to your needs, understands your challenges, and shows enthusiasm for helping you achieve your goals.

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5. Read Reviews and Testimonials

• Research online reviews and ask for testimonials from previous clients. Positive feedback and success stories can provide insight into the coach's effectiveness and client satisfaction.

Conclusion: Embrace the Benefits of a Quality Coach

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