Entries by Kevin Turcio

6/24/2022

W.U. Group W.O.D in 24 Mins AMRAP of 60 x Row Cals 50 x Walking lunges 40 x Wall Ball 20/14 30 x Renegade Row 35’s/20’s 20 x TTB 10 x Handstand Pushups

6/23/2022

W.U. Group Core: 7 Min Clock 3 sets of the following :30 sec Wall Sit :30 sec low plank *Alt from one to the other with minimal rest in between Conditioning:   Pick 2 Modalities from the challenge in July and complete AFAP 3 Choices 1 Mile Run 3.0 Mile Bike 1000M Ski Erg **Chose 2 […]

6/22/2022

W.U. Group Strength:  Clean 20 Min Clock Build to a full Clean W.O.D In 7 mins get as far as possible Start Point: 3 x Thrusters 100/65 3 x Chest 2 Bar Pullups *Increase each set by 3 reps each exercise until clock runs out

6/21/2022

W.U. Group Skill:  Chin Ups 3 sets Max reps /Rest between Use minimal but as needed band tension Strength:  Push Press EMOTM for 12 Mins Build to a 2 Rep Push Press W.O.D 15 Min AMRAP of 9 x Deadlifts 155/100 12 x Pushups 15 x Box Jumps 24/20

6/20/2022

W.U. Group Strength:  Back Squat 20 Min Clock Build to a 5 RM W.O.D 4 RFT of 12  x Alt DB Snatches 50/35 12 x Alt Pistols 12 x OH Squats (6 left/6 Right) Not alternating 48 x Double Unders

6/18/2022

W.U.  On your own Strength:  Clean Complex 20 Min Clock complete Deadlift + Power Clean + Hang Power Clean W.O.D 15 min Cap, 5 RFT of 12 x DB Push Press 50’s/35’s  (use 2 bells) 9 x Hang Power Cleans 135/95 6 x Sandbag to Shoulder 100/80

6/17/2022

W.U. Group W.O.D:  F.G.B. Fight Gone Bad 3 Rounds, 5 mins each round, 1 min max effort per exercise, 1 min rest at end of 5 min period Wall Ball 20/14 SDL/HP 75/55 Box Jumps 24/20 Push Press 75/55 Cals Rower

6/16/2022

W.U. Group Stretch Core:  3 sets in order of the following 5L/5R x Lateral Lunges 10L/10R x KB Lateral Oblique Tilts :30 sec Low Plank Conditioning: 3 Rounds (offset start if necessary) 400M Run 250M Row 15/10 Cals Bike *REST 2 mins W.O.D 20 Min NOT FOR TIME 12 x DB Bench Press 12 x […]

6/15/2022

W.U. Group Strength:  2 Parts A: Snatch Grip Deadlift 5 sets of 5 focusing on 1st pull Snatch setup Increase weight each set B: Power Snatch 5 sets of 3 reps consecutive (Not touch and go) Increase weight if you can each set W.O.D for time complete the following 400M Run 100 x Lateral Bar […]

6/14/2022

W.U. Group Strength:  2 Parts A: Pullups 3 sets of Max Effort Strict Pullups (use a band if necessary) B: Strict Press In 12 mins progress to a 3 RM Strict Press W.O.D 8 Min AMRAP of 30 x Double Under’s 15 x Russian KB Swings 53/35 5 x Deficit HSPU 3″/2″