Blog

November 12, 2019

11/13/2019

W.U.  Group General Skill:  The Kip Transfer for TTB, KTE, Pullups and higher movements W.O.D  17 Min Clock Wall Ball 20/14 Pushups KB Swings 53/44 Cals Assault Bike Lunges Endurance Option: In 5 Min Row 1000M (rest is remaining time) 5 Min AMRAP of 15 x Jump Squats 10 x V-Up’s 5 x Pushups REST 1 Min In 5 Min Row 1000M (rest is remaining time) 5 Min AMRAP of 10 x Box Jump Overs 20 5 x Walking Plank (L)+ 5 x Walking Plank (R) REST 1 Min In 5 Min Row 1000 (rest is remaining time) 5 Min AMRAP of 200M Run 50ft bear crawl
November 11, 2019

11/12/2019

W.U.  Back/Hip/Hamstring prep Strength:  Deadlifts (Deficit 3″) *Use 1 x 45# plate to stand on 4 Sets of DL @ 50% x 8 reps W.O.D Every Min on the Min for 10 Mins Complete 3 Bar MU’s 6 x Burpees *During this period, once the sequence is not completed in the min you will move to the Assault bike and ride 10 calories for every min NOT completed. AUX:  2 Movements 5-10 Strict Chin ups 10-12 Bent over single arm DB row
November 10, 2019

11/11/2019

W.U. Squat Prep Strength:  Tempo Back Squats 3 sets Set 1:  15 reps@ 50% Set 2:  12 reps @ 55% Set 3: 10 reps @ 60% W.O.D 9 Min Clock In 3 mins complete 3 rounds of 50 x DU’s 15 x Power Cleans 95/55 In 3 mins complete 3 rounds of 40 x DU’s 10 x Power Cleans 135/95 In 3 mins complete 3 rounds of 30 x DU’s 5 x Power Cleans 185/135 ENDURANCE TRACK: Complete 2 Rounds of the following in order 18min clock per round 2 min Assault Bike (Cals) 2 min Plate Burpees 35/25 2 min Jump Rope (DU’s or Singles) 2 min Russian Twists 2 min Battle Rope 2 min Box Jumps 24/20 2 min Plank Jacks 4 min to run 400M **REST is any left over time after the 400M run in that 4 min period
November 7, 2019

11/8/2019

W.U.  WOD Explanation and Stimulus W.O.D LSD Friday Buy IN: 3:00 Min Pullup Bar Hollow Hold and 3:00 Min Hollow Plank then AMRAP for 30 Mins of 50ft Sandbag Bear Hug Carry 150/100 10 x Sandbag Front Squats 150/100 2 x Rope Climbs 10 x Burpee Box Jump Overs 24″ 20 x Alt DB Clean and Jerks 70/50
November 6, 2019

11/7/2019

W.U. Coaches Choice Skill: Pistol Work (10 Mins) Work through Variations to establish a challenging but supported individual position HandStand Pushups (10 Mins) Re-Test.  Use 1 method harder than the practice work and try for a Max Effort Set W.O.D for time complete 3 Rounds: 25 x Situps 50 x DU’s 3 Rounds: 20 x Alt Pistols or Variations from earlier 40 x Walking Lunges 3 Rounds: 15 x TTB 30 x KB Swings 44/35
November 5, 2019

11/6/2019

W.U. Group Strength:  Bench Press Single Arm DB Presses with Balance 10L/10R x 4 sets In between each set complete 30 DU’s or Practice DU’s for 60 sec W.O.D Complete the following for time 30 x Cals Rowing 30 x Burpees 30 x Ring Rows 30 x Wall Ball 20/14 30 x Sumo DL/HP @ 75/55 6am ONLY Endurance Option: Complete 2 Rounds of 2 min bar facing burpees 2 min assault bike 2 min lateral jumps over bar 2 min assault bike -REST 2 mins- Complete 2 Rounds of 1 min slam balls 30/20 1 min mountain climbers 2 min ROW 1 min jump squats 1 min mountain climbers 2 min row
November 4, 2019

11/5/2019

W.U. 3 Rounds Seated Good Mornings with 45/35 Superman x 20 reps Hollow Rock x 20 reps Strength:  Deadlift Find a 10 RM in Sumo Position W.O.D 15 Min clock 20-16-12-8-4 Deadlifts @ 225/155 Box Jumps x 15 Reps AUX:  3 sets of 5-10 Stict pullps (use band to accomplish unbroken reps) Curl to Press x 10 (use pair of DB’s you can do strict control)