1/22/2020

1/21/2020
January 20, 2020
1/23/2020
January 22, 2020

HIIT

W.U.Coach Led Eveyone

Skill:

  • Core Movmet:  Windmill
  • Hand Stand Positioning

W.O.D

for time complete

21-15-9

  • KB Swings American 70/53
  • Burpees

Rest 1 Min

9-15-21

  • KB Swings Russian
  • Pushups

ENDURANCE:  6am ONLY

Jump Rope 2 mins

then 3 mins @ Each Station

  • Barfacing Burpees
  • Assault Bike
  • Squat Jumps to height on Rack
  • Assault Bike
  • Bar Roll outs

REST 1 min

Jump Rope 2 mins

then 2 min Each station

  • Wall Ball
  • Walking Plank Left 5, Right 5
  • Jumping Lunges
  • V-Up’s
  • Plank Reach

REST 1 min

Jump Rope 2 mins

then 1 min Each station

  • Barfacing Burpees
  • Assault Bike
  • Squat Jumps to height on rack
  • Assault bike
  • Bar Roll outs

OLYMPIC Lifting: 6:30Pm ONLY

W.U. Coach Led

  • Mvmt #1: Drop Clean
  • Mvmt #2: Complex
    • Tall Power + Knee Power + Power
    • Spend 15 mins building in weight
  • Mvmt #3: Front Squat
    • 3 sets of 5 @ 80% of Heavy 5 week #1

W.O.D 9 Min Ladder for weight

  • 4 x Power Cleans
  • 4 x HSPU

Weight Guidelines

Men:  95, 135, 155, 185, 205, 225, 255, 275

Women: 65, 95, 105, 125, 135, 155, 185, 205