Wednesday, January 15, 2020

Hello Wednesday!

Remember to get yourself logged on to SugarWOD.

It is a free app for you to see our programming, interact with other members, and log your scores long term so you can track your progress.

Right now we are in the middle of building some structured strength into our program so you will see deadlifts, strict presses,back squats/front squats, and bench press each week coupled with a short(ish) cardio burner. We do need to test 1RM numbers very often, but we can build some strength through structured load and intensity. Good reason for you to get SugarWOD and track your numbers so you can see how they improve over the next few months.

As well get your team signed up on the board for the SnowDown ThrowDown coming at your on Saturday, February 1st from 2 to 5pm. Social afterwards!

Athletics - 6/12/430/530

Upper Body Pushing Strength

10 minutes to build to heavy 5 rep Strict Press

After each set of strict press complete 7 Deep Ring Rows.

Working here on building some upper body strength and using the pulling in the ring rows to balance that pushing strength from the strict press. Get in and get after it here.

Conditioning

3 Rounds

75 DU’s/150 SU’s

10 Left Arm DB Push Press

10 Left Arm DB OH Stationary Lunges

75 DU’s/150 SU’s

10 Right Arm DB Push Press

10 Right Arm DB OH Stationary Lunges

16 minute Time Cap

782 Kids - 330pm

Conditioning

3 Rounds (Skill Work between each round)

1 minute Skipping

1 minute MB Slams

1 minute Walking lunges

1 minute Burpees

Skills

DB Push Press

DB Walking Lunge

Strict Pullups/Kipping Pullups

Rope Climbs

782 Comp Class - 630 + 730pm (CF782)

Come to the 630 class to get your conditioning in and then stick around to get some more conditioning in and then skill and strength work.

Strength & Skill Work

12 minute E2MOM (4 Rounds)

2 Power Clean & 1 S2OH

25’/50’ Handstand Walk

3 MU’s or Pullup Progressions

Strength & Skill Conditioning

3 Rounds

7 MU’s or 7 Strict Pullups or 10 Pullups + 10 Pushups

50/25’ Handstand Walk

3 Power Clean & Jerks (225/155) (185/125) (135/95)

10 Burpee Box Jump Overs (30/24”)

- Team 782