W.O.D

W.U. Group Hollow and Arch

  • 8-10 Mins of Core Activation

Skill:  Ring/Bar MU Drills

  • Variations for skill development

W.O.D 5 RFT of

  • 12 x Box Jumps 30/24
  • 9 x Stones over shoulder 100/80
  • 6 x Ring MU’s 
February 19, 2019

2/20/2019

W.U. Group Hollow and Arch

  • 8-10 Mins of Core Activation

Skill:  Ring/Bar MU Drills

  • Variations for skill development

W.O.D 5 RFT of

  • 12 x Box Jumps 30/24
  • 9 x Stones over shoulder 100/80
  • 6 x Ring MU’s 
February 18, 2019

2/19/2019

W.U. Coaches Choice

Skill: 2 Parts

  • Stones over Shoulder Tech and practice
  • Ring Dips (Use assistance but stay in hollow loaded position)

W.O.D 3 x 5 Mins Rounds of Max Effort per exercise

  • Cals on Assault Bike
  • KB Swings 70/53
  • Double Under’s
  • Alt DB Snatches 70/50
  • Burpees

*REST 2 Mins Between Rounds

February 17, 2019

2/18/2019

W.U. Dynamic

Skill:  Clean and Jerk W.U/Rope Climb Tech

W.O.D  for time complete

  • 500M
  • 21 x Clean and Jerks 135/95
  • 3 x Rope Climbs
  • 500M Row
  • 15 x Clean and Jerks
  • 2 x Rope Climbs
  • 500M Row
  • 9 x Clean and Jerks
  • 1 x Rope Climb
February 14, 2019

2/15/2019

W.U. Group Dynamic

W.O.D for time Complete the following in any order

  • 50 x Calories on Rower
  • 50 x SDL/HP @ 75/55
  • 50 x Ring Rows
  • 50 x KB Snatches @ 53/35
  • 50 x TTB
  • 50 x Thrusters  @ 75/55
  • 50 x Situps
  • 50 x Bench Presses @ 95/65
  • 50 x 2 Count Mountain Climbers
  • 10 x Stones over shoulder 200/150/100/80/60 
*Any exercise needs to be completed in its entirety before moving on to another!

February 13, 2019

2/14/2019

W.U. Group Squat Prep

Active: 3 Rounds of

  • 10  x Steps ups each leg
  • 10  x box jumps 20″
  • 10 x hurdle jumps

Strength:  Back Squat

4 sets of 8 @ 65%  of 1 RM

W.O.D 21-15-9

  • Walking OH Barbell Lunges 95/65
  • Box Jumps 24/20
February 12, 2019

2/13/2019

W.U Group General Warmup

Skill: Barbell Warmup for Clean and Jerk positions

Strength: Power Clean and Power Jerk

  • Build to  a single heavy rep

W.O.D  15 Min Clock

  • 5 min Max Effort Power Clean and Power Jerk 135/95
  • 4 Min Max Effort Pullups
  • 3 Min Max Effort Burpees
  • 2 Min Max Effort Pushups
  • 1 Min Max Effort Calories on Assault Bike

February 11, 2019

2/12/2019

W.U. Coach’s Choice

Strength:  Bench Press

Find a 10RM

W.O.D 5 RFT of

  • 12 x Front Squats @ 95/65
  • 21 x KB Swings @ 53/44
  • 33 x DU’s
1 2 98 99