150704 Saturday 1000

Athletes,

Prepare your body and mind for some barbell work! It shall be glorious!

Jared – FTCF

A. SWOD
Deadlift
3 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%
4×1 @ 90%

B. WOD
50 Double Unders then…
2 RFT
9 Power Cleans 95/65
12 Front Squats
15 S2O
18 Bar Facing Burpees
15 S2O
12 Front Squats
9 Power Cleans
Then…
50 Double Unders

150703 Friday 0900

Athletes,

The last 12 weeks have been awesome for strength development and increase in times on WODS. Make sure you are marking your times down on the board inside! Fill her up!

I see and more importantly you see a big change in your body composition as of late. Especially with the morning class. Each time I show up I am impressed by the changes! Consistency is the key.

This WOD is the definition of suck. The weight is low and the volume is high. Endurance will be tested and you will love every minute of it.

Jared – FTCF

A. Progressive Model Double Unders

B. WOD
3RFT
60 Supermans
50 Jumping Jacks
40 Dumbbell snatches 35/20
30 Lunges
20 Kettlebell Swings 53/35
10 Burpees

magic happens

150702 Thursday 0900 & 1800

Athletes,

The following WOD will be done at the area right beside the golf drive range by the T-Intersection. Changed up the WOD a little due to missing out on yesterdays so now you have the added benefit and pleasure of running!

I am unsure about the restrooms or water situation here so please come prepared!

Jared – FTCF

A. WOD

50 Situps
18 Ring Dips
1 Lap
40 Situps
15 Ring Dips
1 Lap
30 Situps
12 Ring Dips
1 Lap
20 Situps
9 Ring Dips
1 Lap
10 Situps
6 Ring Dips
1 Lap

running-fun

150701 Wednesday 1000 Class Only

Athletes,

Tomorrow there will be a swim WOD at the indoor pool on the hill next to the 1RC barracks at 1000 hours. It should be fun.  There will be no 1800 WOD but if you are feeling it take a trip into Trent Fitness Center at lunch time or after work and knock out the WOD that was scheduled. You will find it below!

Jared – FTCF

WOD
400 Meter Run
5 Muscle Ups/scale as need
5 Front Squats 155/105
400 Meter Run
4 Muscle Ups
10 Front Squats 135/85
400 Meter Run
3 Muscle Ups
15 Front Squats 115/65
400 Meter Run
2 Muscle ups
20 Front Squats 95/45

***If you can’t do muscle ups multiply that number by 3 and do pullups! Since you will be at Trent do a 400 meter row!

consistency