Category Archives: Uncategorized
Academy Blog
The Academy’s Training:
Bench Press x5x3 (+5)
Followed By:
AMRAP20
15 Push-Press @ 1/2 BW
30 Double Unders
15 Knees To Elbows
The USAW Team’s Training:
Block Snatch (mid-thigh) – heavy 3, 95% x 3, 90% x 3
Floating Snatch Pull – heavy 5, 95% x 5, 90% x 5
Snatch Segment Deadlift (1″, knee / 2 sec pause) – heavy 4, 95% x 4, 90% x 4
With 30 sec rest after each couplet:
30 KB swings / 30 DB push press
20 KB swings / 20 DB push press
10 KB swings / 10 DB push press
Academy Blog
The Academy’s Training:
Week 02 Team Day:
In Like Teams Of 2:
21 Back Squats @ BW
Run 200m
21 Front Squats @ 2/3 BW
Run 400m
21 Overhead Squats @ 1/2 BW
Run 800m
*Team Member 1 Goes Through Once For Time
*Team Switches Weights
*Team Member 2 Goes Through Once For Time
*Teams Add Together Times. Lowest Team Time Wins
The USAW Team’s Training:
Push Press + Power Jerk + Jerk – heavy 1+1+1, 95% x 1+1+1, 90% X 1+1+1
Mid-Hang Power Snatch – 3 x 5 at med wt
Block Snatch High-Pull (mid-thigh) – 3 x 8 at med wt
Front Squat – heavy 3, 95% x 3, 90% x 3
Power snatch and snatch high-pull weights should be challenging but allow quality reps. Power snatches should be snappy and locked out completely;
high-pulls should be to maximum elbow height.
Academy Blog
The Academy’s Training:
Deadlift 5RM (+10)
Followed By:
For time:
25 Burpees with (30/15) dumbbells, 15 L Pull-ups
20 Burpees with (30/15) dumbbells, 10 L Pull-ups
15 Burpees with (30/15) dumbbells, 5 L Pull-ups
The USAW Team’s Training:
Week 8 Of 18
Block Clean (mid-thigh) – heavy 3, 95% x 3, 90% x 3
Floating Clean Pull – heavy 5, 95% x 5, 90% x 5
Clean Segment Deadlift (1″, knee / 2 sec pause) – heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
5 box jumps (mid-thigh+)
10 chin-ups
Academy Blog
The Academy’s Training:
For time:
Row 1000m
21 Thrusters (95/65)
21 Pull-ups
Row 750m
15 Thrusters (95/65)
15 Pull-ups
Row 500m
9 Thrusters (95/65)
9 Pull-ups
*If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
The USAW Team’s Training:
REST DAY
Academy Blog
The Academy’s Training:
CF WOD:
“Nate”
AMRAP20
2 Muscle-ups
4 HSPU
8 KBS (71/53)
The USAW Team’s Training:
Snatch – 50% x 1 x 8
Clean & Jerk – 50% x 1 x 6
Box jump – 4 x 2
Academy Blog
The Academy’s Training:
Power Clean x3x3 (+5)
Followed By:
3RFTO:
21 Hang Power Cleans @ 3/4 BW
Sprint 200m
The USAW Team’s Training:
Snatch – 80% x 1 x 3; 50% x 1 x 5 OTM
Snatch Pull – 90% x 2, 95% x 2, 100% x 2
Clean & Jerk – 60% x 1 x 5
Continue reading
Academy Blog
The Academy’s Training:
Overhead Squat x5x3 (+5)
Followed By:
Max BW OHS
Followed By:
8 x 200m Sprints
1:3 (work:rest)
The USAW Team’s Training:
Snatch – 50-60% x 1 x 8
Clean & Jerk – 50-60% x 1 x 6
Box jump – 4 x 3
Academy Blog
The Academy’s Training:
Week 07 Team Day:
In Like Teams Of 2:
10RFTO:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Front Squats (135/95)
*Teammates Alternate Each Round
*A Round ONLY Counts If The Reps Are Unbroken
The USAW Team’s Training:
Week 7 Of 18
Snatch – 85% x 1 x 3; 50% x 1 x 5 OTM
Clean & Jerk – 80% x 1 x 3
Clean Pull – 90% x 2, 95% x 2, 100% x 2
Front squat – 85% x 1 x 2
This week will taper for maxes on Saturday.
Academy Blog
The Academy’s Training:
Deadlift 5RM (+10)
Followed By:
One Minute On…
One Minute Off…
for 10 minutes.
30 KB Swings – (71/53)
*You have 1 minute to get 30 KB swings.
*If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off.
*Total time is 10 minutes.
*For every penalty counted, perform a 250m row.
The USAW Team’s Training:
Rest Day Continue reading
Academy Blog
The Academy’s Training:
Squat x5x3 (+5)
Press x5x3 (+5)
Followed By:
With a continuously running clock do one pull-up the first minute,
two pull-ups the second minute, three pull-ups the third minute…
continuing as long as you are able.
Use as many sets each minute as needed.
The USAW Team’s Training:
Power snatch – 3RM, 95% x 3, 90% x 3
Snatch pull – 4RM, 95% x 4, 90% x 4
3 sets; no rest:
12 pull-ups
20 push ball
Push ball:
Remember, this is intended to be a very quick cycling exercise;
use a 6-8 lb ball and aim for banging out 20 reps as fast as possible rhythmically.
