Blog

May 22, 2019

5/23/2019

W.U. Coaches Choice Strength:  Front Squats Complete 5 singles @ 90% of 1 RM Use weight % to work to this weight W.O.D 3 Rounds for time of Pinch Grip Farmer’s Carry 45’s/25’s x 100ft 25 x Wall Ball 20/14 15 x Ball Slams 30/20
May 21, 2019

5/22/2019

W.U.  Crossover Symmetry + Prep work Skill:   Hand Stand Pushup Variations (12 Mins) 3 sets for Max reps per set, Recover as needed W.O.D 5 RFT of TBD Run 15 x Deadlifts @ Bodyweight 10 x HSPU 5 x Burpee Pullups
May 20, 2019

5/21/2019

W.U.  Coaches Choice Strength:   Back Squat (10 Mins) Use 30% of 1 RM and do 3 sets of 8 Jumping Squats (Be explosive out of the bottom position) W.O.D  20 min Clock, 4 rounds x 5 mins In 5 Mins Complete 30 x Air Squats 20 x Cals Rowing 10 x  Alt DB Clean and Press 70/50 *Record time it takes to do the work.   The rest is within the 5 mins.  Complete the work listed then any remaining time is rest within the 5 mins period.   New 5 min clock starts at 0,5,10,15 min marks.
May 20, 2019

5/20/2019

W.U.  Group Strength: 2 RM Strict Press W.O.D  3 x 5 min Rounds of Power Cleans 75/55 Thrusters 75/55 Burpees Cals on Assault Bike Pullups Rest 1 min after each 5 min period
May 16, 2019

5/17/2019

W.U.  General and Movement specific Strength:   Power Clean 5 sets of 2 position Power clean Floor and above knee. 65-75% of 1 RM Power Clean W.O.D for time complete 3 Rounds of 15 x Power Cleans @ 115/85 20 x Pushups INTO 2 Rounds of 27/21 Cals on Rower 75 x DU’s INTO 1 Round of 50/35 Cals Assault Bike
May 15, 2019

5/16/2019

W.U. Coaches Choice Skill:  Spend 10 mins practicing something needed i.e. Rope Climbs, Pullups, Mobility etc… W.O.D “Odd Objects: Complete 4 Rounds of 200M Run 50ft Bear Hug Sandbag Carry 150/100/80/60 Into Complete 3 rounds of 10 x Sand bags to shoulder (NOT Over) 150/100/80/60 20 x Burpees Into Complete 2 rounds of 5 x Strict Pullups 7 x Strict Dips (Use Rings, Stationary stand or assistance) 9 x Clapping Pushups    
May 14, 2019

5/15/2019

W.U. Group Game W.O.D HERO “Blake” 4 RFT of 100Ft Walking OH Lunges 45/35 30 x Box Jumps 24″ 20 x Wall Ball 20/14 10 x HSPU