W.U. Group
Strength: 2 Parts
A. Pullup Work, 6 mins
- 2 x :30 sec Hollow Hold
- 4 x Max Effort Negatives (use a light band if needed)
B. Back Squat
- 6 @ 70%
- 6 @ 75%
- 4 sets of 3 @ 80%
W.O.D 4 Rounds, 9 Min Cap of
- 15 x Deadlifts 155/105
- 12 x Burpees
W.U. Group
Strength: 2 Parts
A. Pullup Work, 6 mins
B. Back Squat
W.O.D 4 Rounds, 9 Min Cap of
W.U. Group
W.O.D 3 RFT of
W.U. Group
Core 1: 3 sets of
Strength: 3 Rounds of
Core 2: 3 sets of Windmills
W.O.D 21-15-9 of
W.U. Coaches choice
Strength: 10 min clock, 5 sets of each movement
Even Mins:
Odd Mins:
*For the HSPU start off where you currently are if we did in WOD, develop the position from that point
*For the Power Cleans, Chose a base weight and each set of 3 build to a 3 heavy
W.O.D for time AFAP
21-15-9
W.U. Coaches choice
Strength: Build Up
Work though Sequences of
1 x Power Clean + 4 Push Jerks
**Looking for WOD weight
W.O.D 20 Min AMRAP or 10 RFT of
*Front Row will d0 2/2 renegade rows 50/35
Core: 100 x Seated leg lifts
HIIT/CoreFit:
W.U. Coach Option
Skill W.U.
Skill WOD. Couplet (timed 10 min Cap)
W.O.D 50-40-30-20-10
Cool Down: 5-8 min Group stretch
________________________________________________
ENDURANCE:
WARM UP
EMOTM 7 MIN
39 MIN CLOCK / 2 ROUNDS
2 MINS TABATA; 20 sec on, 10 sec off
REST 1 MIN
2 MINS TABATA: 20 sec on, 10 sec off
REST 1 MIN
CORE
W.U. 3 Rounds of the below
W.O.D 5 Rounds, Each round is 4 Mins, 1 min rest
In 4 mins complete the following
30 Day Pushup Challenge to 50 Unbroken:
Day 2: 4 mins, rest remaining time in min once reps are complete
EMOTM do the reps listed and rest the remaining time in the min.
HIIT:
W.U. Coaches Choice
Skill: Box Pistols
Spend 10 Mins off the top of the box working individual leg strength and balance
W.O.D. In 3 Min Windows x 6 sets/ :60 sec Rest in between
Rounds 1,2 and 3
Rounds 4, 5 and 6
CORE: Bear Crawl Shoulder taps x 100, Focus on position NOT time
_________________________________________________________________
ENDURANCE:
54 MIN CLOCK
HIIT:
W.U. Coach Instructed
Active Dynamic W.U. Prep movements
W.O.D for time complete the following
2oooM Row or 1.6M Bike
Into
then
4 Rounds of
then
1000M Row or 1.0 Bike
_____________________________________________________________________
1PM Lunch Bunch:
Warm up:
W.O.D
1 round
into
2 rounds
into
3 rounds
Core:
3 rounds:
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(Located on St Clements Church property)
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