Entries by Kevin Turcio

1/22/2022

Sat “Kitchen Sink”   W.O.D as a team (pairs) 30 min Clock A. Bench Press, Total accumulation (record time to complete) Men Pairs:  Accumulate 15,500 lbs Women Pairs:  Accumulate 10,500 lbs Weights to use are below Men:  155,135,115,95 Women: 105, 95, 75, 65 *Each athlete can use different weights but must get to the total […]

1/21/2022

W.U.  Group W.O.D 30 min Clock SECTION 1: 10 Mins Buy In:  75 x Situps Remaining time AMRAP of “Cindy” 5 x Pullups 10 x Pushups 15 x Squats SECTION 2:  10 Mins Buy In: 50 x Situps Remaining time AMRAP of “Nate” 2 x Muscle Ups 4 x HSPU 8 x KB Swings 70/53 […]

1/20/2022

W.U.  10 Min Group Stretch Conditioning:  3 x through on Bike :40 sec on/:20 sec off :30 sec on/:30 sec off :20 sec on/:40 sec off Pick up the pace as the time gets shorter and repeat 3 x through Skill:  Single Leg Box Pistols from the top 4 sets of 6/6 Core:  Turkish Get […]

1/19/2022

W.U. Group Strength:  2 Parts A.  Snatch DL + Full Snatch Build to a challenging weight B.  Back Squat 3 sets of 5 @ 70% of 5 RM W.O.D 9 Min AMRAP of 25 x DU’s 15 x Burpees over the bar 5 x Snatches 135/95

1/18/2022

W.U. Group Skill:   Strict Pullups 3 sets of 5 min (use bands as needed) Dips, Use Matadors and Bands Cover Range of motion Strength:  Deadlift Build to a heavy 3 W.O.D 30-20-10 (12 min Cap) TTB Alt DB CJ @ 70/50  

1/17/2022

W.U. Group Strength:  Clean Complex Heavy Single 1 x Power Clean + 1 x Hang Clean W.O.D 15 Min Clock, 5 RFT of 10 x Cals Bike or 12 x Cals Rower 10-8-6-4-2 Full Cleans, Increases load each set 6 x Pistols (3/3) Weights: 10 reps 135/95 8 reps 155/105 6 reps 185/125 4 reps […]

1/15/2022

Find a partner for the day W.U. 6 Min AMRAP of 30 x DU’s 15 x Squats 5 x Burpees You go, I go per movement.  No score Strength Work:  18 Mins Power Snatch + Hang Power Snatch W.O.D  12 min AMRAP of, You go I go Full round 100ft Tire Sled Pull 90/60 5 […]

1/13/2022

W.U. Group 10 Min Stretch Skill: 3 Sets Max effort Strict Pullups.  Minimum of 8 Conditioning:  3 Sets Work:Rest time = 1:1 500M No Strap Row Core: 8 Min Clock Accumulate 5 Mins in High Plank W.O.D 8 Min AMRAP of 4 x Pushups 6 x TTB 8 x Air Squats

1/12/2022

W.U.  Group Strength:  Back Squat 5 RM W.O.D “Annie”  10 min Clock 50-40-30-20-10 Double Under’s Situps **A peer will count reps for the day