The Academy’s Training:

Power Clean x3x3 (+5)
Followed By:
For time:
21 Power Cleans @ 50% BW
400m Run
18 Power Cleans @ 50% BW
400m Run
15 Power Cleans @ 50% BW
400m Run
12 Power Cleans @ 50% BW
400m Run

The USAW Team’s Training:

Hang snatch (below knee) – 75% x 2 x 5
Hang clean (below knee) – 75% x 2 x 5
Heaving snatch balance – 4 x 3

For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg

Continue reading →

The Academy’s Training:

Front Squat x5x3 (+5)
Followed By:
How Far Can You Get Through In 12 Min.
1600m Row
30 Box Jumps (24)
30 Wall-Balls (20/10, 16/8)
30 Pull-ups

The USAW Team’s Training:

Clean & Jerk – 5 x 2(~75-85%)
Clean pull – 4 x 3
Front squat – 4 x 2

Aim to beat the weights you used last week for these exercises.

Continue reading →

The Academy’s Training:

Week 20 Team Day:
In Like Teams Of 2:
50 RKBS (71/53)
50 Knees to elbows
Team Buddy Carry 200m
40 RKBS (71/53)
40 Knees to elbows
Team Buddy Carry 200m
30 RKBS (71/53)
30 Knees to elbows
Team Buddy Carry 200m
20 RKBS (71/53)
20 Knees to elbows
Team Buddy Carry 200m

Notes:
1. Team Members Swap work when reps fail to remain unbroken.
2. If Teams can NOT Buddy Carry, they will BOTH have to Farmers Carry (53/35) KB.

The USAW Team’s Training:

Power clean + power jerk – 75% x 3 sets, 80% x 2 sets
Power snatch + snatch – 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1

3 sets; no rest:
20 KB swings
10 pull-ups

Continue reading →

The Academy’s Training:

Deadlift 5RM (+10)
Followed By:
2RFTO:
20 Pull ups
5 Dips
15 Pull ups
10 Dips
5 Pull ups
20 Dips
800m Run

The USAW Team’s Training:

Week 2 Of 4:
Snatch – 5 x 2 (75-85%)
Snatch pull – 4 x 3
Pause back squat – 5 x 2

Aim to add weight to each exercise from what you used last week. Continue reading →

The Academy’s Training:

Squat, Test For A New 1RM Using The Below Repitiion Scheme:
5-5-5-3-3-3-1-1-1

The USAW Team’s Training:

REST DAY

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The Academy’s Training:

CF WOD:
“DT”
5RFTO:
12 Deadlifts @ 155
9 Hang Power Cleans @ 155
6 Push-Jerks @ 155

The USAW Team’s Training:

Hang snatch (below knee) – 75% x 2 x 5
Hang clean (below knee) – 75% x 2 x 5
Heaving snatch balance – 4 x 3

For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg

Continue reading →

The Academy’s Training:

Power Clean x3x3 (+5)
Followed By:
How many pull-ups can you do each minute of twenty minutes?

Notes:
1. The lowest number of pull-ups for any minute of twenty minutes is the score.
2. Use assistance if you still haven’t a pull-up.

The USAW Team’s Training:

Clean & Jerk – 5 x 3 (~70-80%)
Clean pull – 4 x 4
Front squat – 4 x 2

Feel out weights for each exercise that are challenging but not max efforts.

Continue reading →

The Academy’s Training:

Overhead Squat x5x3 (+5)
Bench Press x5x3 (+5)
Followed By:
AMRAP12:
10 RKBS (71/53)
10 Sit-ups

The USAW Team’s Training:

Power snatch + snatch – 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
Power clean + power jerk – 75% x 5 sets

3 sets; no rest:
400 m row
10 push press behind the neck

Continue reading →

The Academy’s Training:

Week 19 Team Day:
In Like Fitness Teams Of 3:

Complete:
5k Row
5k Run
50 KB TGU (53/35)

Notes:
1. Each Team of 3 is Given One Rower, One Kettlebell, and the Maple Loop
2. Athletes can choose how they swap work.

The USAW Team’s Training:

Week 1 Of 4:
Snatch – 5 x 3 (~70-80%)
Snatch pull – 4 x 4
Pause back squat – 4 x 3

Feel out weights for each exercise that are challenging but not max efforts.

This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4. Continue reading →

The Academy’s Training:

Deadlift
Test For A New 1RM
Using The Below Repetition Scheme:
5-4-4-3-3-3-2-2-2-2-1-1-1-1-1

The USAW Team’s Training:

REST DAY Continue reading →