15 May 13- “Warrior Complex”

Warm up:

Dive Bombers, Twisted Lunges, Duck Walks (DEMO), Med Ball Cleans

New Skill: 

  • (Group of 3 people per station)
  • Shoot Through Drills on Boxes or Stacked Plates (DEMO), hitting the following positions:
  • Inclined Plank
  • Push Up
  • Reverse Incline Plank
  • Triceps Dip
  • 3 sec Static Hold in Each Position x 2 Rounds then:
  • 3 rounds-
  • 1 minute of increased tempo as instructor rapidly calls out positions.
  • Rest 2 minutes.
  • Rotate group members until everyone has completed 3 rounds. One person should always be working while the other two are at rest.

Review:

  • WOD movements

WOD:

  • “Warrior Complex”
  • 5 Rounds for Time:
  • 5 Deadlifts
  • 5 Power Cleans
  • 5 Front Squats
  • 5 Any Way Overhead (Press/Push/Jerk)
  • 5 Back Squats
  • Elite (135/95), Novice (95/65), Beginner (Scale Accordingly)

Use 1 bar to complete all movements. The bar should spend as little time on the ground as possible while transitioning through movements and rounds.

April Athlete of the Month: Brian Confer

Congratulations to Brian Confer on being selected the April Athlete of the Month! Here’s his nomination:

Strength.  Not only is it one of the foundational tenets of Warrior Training, but it is also a tenet synonymous with April’s HWTC Athlete of the Month —  Brian “The Incredible Hulk” Confer.

 Brian was one of our first athletes to complete the on-ramp sequence, and has since consistently shown a measurable commitment to the HWTC.  His exemplary positive attitude, ability to motivate his fellow athletes during workouts, and aspirational  dedication in refining his technique have made quite an impression on the coaching staff.

 We laud Brian for his efforts, and look forward to seeing continued results from him in the future as he works towards his fitness goals.  We also look forward to seeing him in “The Avengers 2.”
confer

Here’s some more about Brian from our Q&A:

Hometown: Kittanning, PA

1. What do you do at Hanscom AFB?
Executive Officer to C3I&N PEO

2. What got you interested in the HWTC?
My brother.

3. What motivates you to keep coming to the HWTC (What are your goals)?
To consistently outperform Reyn and other mere mortals so that they may feel bad about themselves. 

4. Making any progress to accomplishing those goals?
Yes, I used to occasionally finish ahead of Reyn but now I can barely see him at a great distance behind me.

5. What are your interests/hobbies?
Anything to do with sports and the outdoors. 

6. What is your favorite WOD/exercise so far?
Anything with power movements.

7. What is your least favorite WOD/exercise so far?
I’ve loved them all!

8. Which Coach would you want to be stuck on an island with and why?Assuming it’s a deserted island I’d have Connie with me; no dudes.

14 May 13- Tank Top Tuesday

Warm up:

Open-hip Mountain Climbers, Partner Squats with Med Ball (back to back), Partner Med Ball Pass (over & under), Funnel Tag (DEMO)

New Skill:

Shoulder Taps on Wall or Box (DEMO)

Wall Ball Sit-ups (DEMO)

WOD:

  • For Time:
  • 30 Burpees
  • 10 Wall Ball Sit-ups
  • 20 Burpees
  • 20 Wall Ball Sit-ups
  • 10 Burpees
  • 30 Wall Ball Sit-ups

13 May 13- Teamwork! “The Girls” Relay

Warm up:

(PARTNER)– Planks (DEMO), Med Ball Toss, Supine Partner Leg Throws (DEMO), Leap Frog

Mobility:

(PARTNER)– Cat Stretch on Box, Assisted Shoulder (DEMO) and Chest Stretches (DEMO), Wrist Stretches

Review:

Thrusters & Jerks

WOD:

“The Girls- Team Relay” (Teams of 3)

Each teammate will complete one of the following WODs:

1- Fran: 21-15-9 , Thrusters (95/65) & Pull ups

2- Grace: 30 Reps, Clean & Jerks (135/95)

3- Karen: 150 Wall Balls (20/14)

Team members will choose their WOD and set up their stations in order, from Rig to Jump Rope Wall. Teammate #2 will begin Grace when #1 begins their second round of thrusters.    Teammate #3 will begin when #2 has completed 15 clean and jerks. The total relay time is counted when the final team member completes Karen.

10 May 13- Funky socks and Farmer’s Carries… TGIF!

Warm up:

  • High Knees, High Leg Kicks, Toe Walks, Heal Walks, Butt Kicks, Side Shuffles, Soldier Walks (DEMO)

New Skill:

  • Farmers Carry, Pinch Grip w/ Plates (DEMO)

Strength:

  • Farmers Carry 45/25# Plates, redline to redline x 6

WOD:

Lactic Shuttle

Run Outdoor track

Rain Alternative–Bike or Row

  • Slow 30 Sec
  • Fast 30 Sec
  • Slow 30 Sec
  • Fast 1 Min
  • Slow 30 Sec
  • Fast 1:30
  • Slow 30 Sec
  • Fast 2 Min
  • Slow 30 Sec
  • Fast 1:30
  • Slow 30 Sec
  • Fast 1 Min
  • Slow 30 Sec
  • Fast 30 Sec
  • Slow 30 Sec

Slow = 25% Pace

Fast = all out effort!

Have a great weekend, Warriors!