Entries by Kevin Turcio

4/29/2022

W.U. Group W.O.D 14 Min AMRAP of 2 x Full Cleans 205/135 4 x Burpees 8 x TTB Rest 2 Mins 12 Min AMRAP of 5 x Pushups 10 x Calories 15 x Air Squats Rest 2 Mins 8 Min AMRAP of 20 x Crunches 20 x Leg Lifts 20 x Flutter Kicks 20 x […]

4/28/2022

W.U. Group Core A:  Weighted Birddogs 3 sets of 10 and 10, use 2.5’s or a 5# plate for active arm Conditioning:  3 Rounds, Sprints 250M Run 25 x Cals Rower *Rest 2 Mins, record the 3 separate times W.O.D 18 Min AMRAP, NOT for time 8 x Any Dip variation (use bands, etc… to […]

4/27/2022

W.U. Group Strength:  Push Press 10 Mins to build to a 5 then 4 sets of 8/8 x Half Kneeling Strict DB Press AHAP 10/10 x Single Arm banded lateral raise W.O.D 16 Min Clock, 4 Rounds Min 1:  Max Effort Pullups Min 2: Max Push Press 95/65 Min 3: Max Wall Ball 20/14 Min […]

4/26/2022

W.U. Group Strength:  15 Mins Build to a triple power clean, touch-n-go W.O.D 3 x 3 Min AMRAPS, 1 min REST 9 x Box Jumps 24/20 6 x SDL/HP 75/55 3 x Burpees

4/25/2022

W.U. Group Strength A: 6 Mins 3 Sets of Strict Pullups x 12 minimum (use bands) Strength B: Back Squat 3 sets of 10 @ 60% of last 1 rep tested # Sets are for perfection, Slow and Steady, stay connected to the floor W.O.D 15 min CAP, for time complete 21 x Deadlifts 185/125 […]

4/22/22

W.U.  Group W.O.D  30 Min AMRAP of 6 x Power Snatches 135/95 12 x Box Jump Overs 30/24 2 x Rope Climbs 8 x TTB 10 x Bike Calories

4/21/2022

W.U.  10 Min Group Stretch Core 1: Ring Rollouts 3 sets of 10 (Standing or from Kneeling position Conditioning:   Grab a Partner Complete 3000M Use Ski or Row Erg’s Switch every 250M Core 2:  10 Min AMRAP of :30 sec High Plank 20 x Alt Shldr Taps in Plank 20 x Side Plank L, Hip […]

4/20/2022

W.U. Group Strength:  Strict Press 10 Min Build to a heavy single then 10 min Clock Odd:  10 x Strict Press @ 50% of todays single Even:  10 x Ring Rows W.O.D 5 x 3 Min AMRAP with 1 min rest between The “Chief” 3 x Power Cleans 135/95 6 x Pushups 9 x Air […]

4/19/2022

W.U. Group Strength:  4 sets of 8/8 x Single Leg RDL’s 95/65 or less Box Jumps x 3 As high as possible, can add plates for height W.O.D 12 min clock, AFAP 50 x Alt DB Snatches 50/35 50 x Cals Bike,Ski, Row 50 x Abmat Situps *Finish one before moving on to the next […]

4/18/2022

W.U. Group Strength: 4 Sets of the following Single Arm Bench Press x 10/10 AHAP Banded Tricep Pull downs 12-15 (Should feel burnout) **Hold both DB’s in the UP position lowering one at a time alternating W.O.D 18 Min AMRAP of 12 x Unbroken Bench Press off Rack 155/105 or less 12 x Alt Pistols […]