Tuesday, February 1
Did you know our own Coach Jacob is launching a new podcast? It drops in a week! See the link below for details. Congrats, Coach!
https://www.tsdmind.org/release-party
Group Fitness:
WOD:
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups (4 Strict Pull-Ups or Toe Spot Strict Pull-ups w/ Negatives)
4 Handstand Push-ups (8 Seated DB Shoulder Press)
8 Kettlebell Swings, 2/1.5 pood (16 KB Swings)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Rebuild Option (can be done in lieu of WOD):
3 RFQ
8-12 Strict Pull-Ups or Barbell Bent Over Rows @2111
12 Seated Single Arm Arnold Press w/ Front Rack KB Hold @3111 (6/each)
20 Single Arm Russian KB Swings (10/each)
Strength (all athletes):
3 RFQ: Single Leg Hip Bridges, Frog Pumps, and L-Sit Holds
3 rounds for quality of:
12 L/12 R Single Leg Hip Bridges @2012
Rest 30 secs
20 Frog Pumps, pick load @1112 (focus on maximal contraction of your glutes during each 2 sec hold at the top
Rest 30 secs
L-Sit Hold, 1 min - accumulated
XT Strength:
Every 3 mins for 21 mins: High Hang Squat Cleans, Low Hang Squat Cleans, and Squat Cleans
1x [ 1 High Hang Squat Clean + 1 Low Hang Squat Clean + 1 Squat Clean ], pick load
Every 3 mins for 21 mins.
Build in load. You can drop the bar between the low hang squat clean and squat clean.
Push Jerk 2-2-2-2-2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
Broad Jump: Max effort for distance
- We’ll get the measuring tape out and get a number for you!
- 5 attempts. Can be completed anytime during your push jerk work.