website_image-1-198

Monday 2014.09.15

Uwem Workout of the Day

A) Strength:

Complete every minute on the minute for 10 minutes:

  • Even: 3 Cleans at 70% of 1RM
  • Odd: 5 Strict Handstand Push Ups

B) Conditioning:

N-C-E “1” Year!

Complete 3 rounds for time:

  • 12 Box Jumps 24/20″
  • 12 Tire Flips
  • 24 Double Unders (Must do at least 12 unbroken or start over.)

C) Competitors:

Complete as many rounds as possible in 8 minutes:

  • Burpees to 6 inch target.
website_image-1-48

Joel Williamson

Uwem Workout of the Day

Every week we want to honor those athletes that have inspired us and keep us inspired.

This week, we honor Joel Williamson. When I grow up I want to be like Joel. At just a “few” years older than me, he throws around the iron like it’s nothing and always comes back for more. He understands the work that needs to be done in order to go to achieve a goal. A perfect example is earlier this month when Joel competed in the “Red Dirt Classic”, his first competition. Joel took the “Movement Standards” List for the competition and worked on every movement weeks before competition day to make sure he had the movements down. The most impressive thing about that is that he acknowledged his weakness, put a target on it, and worked to improve it. Too many times a lot of us just keep doing what we’re good at and shy away from our weaknesses. Not Joel. Joel knew that if he wanted to be successful he needed to put in the hard, grinding work to improve himself. It paid off. In his first competition he came in fourth place and almost made the podium but missed it by a few seconds… in the last event! But no worries, I totally expect him to compete again and podium. One last thing that I admire about Joel, that needs to be said, is how active he is outside of the box. In addition to making the weights cry at the gym by his sheer awesomeness, Joel’s other life is being somewhat of a skydiving master! And by master, I mean, “I just jumped out of a plane 13 times this weekend…with a squirrel suit on… and my parachute failed but no biggie because I managed to untangle it” master.

Keep up the hard work Joel!

Chris Aguayo – Coach

website_image-1-196

Friday 2014.09.12

Uwem Workout of the Day

A) Skill & Development:

Take 7 minutes to work on Dumbbell/Kettle Bell Clean.

B) Conditioning:

Complete 10-9-8-7-6-5-4-3-2-1 of:

  • Power Cleans at 155/115#
  • Barbell Roll Outs
  • Romanian Deadlifts

C) Competitors:

Complete every minute on the minute for 7 minutes:

  • Even: 3 Back Squats at 75% 1RM
  • Odd: Third World Squat
website_image-1-184

Thursday 2014.09.11

Uwem Workout of the Day

A) Strength:

Complete every minute on the minute for 10 minutes:

  • Even: 5 Overhead Squats at 70% of Snatch 1RM.
  • Odd: L-Sit Pull Up Hold at the top. (Hold as long as possible; if you come off, you may get back on.)

B) Conditioning:

Complete as many rounds as possible in 15 minutes:

  • Row 15 calories
  • 10 Burpees over rower

C) Competitors:

Complete 21-15-9 reps for time:

  • Hang Snatches at 40% of 1RM
  • Push Presses (Use same weight as Snatches.)

Bodyweight WOD

A) Strength:

Take 10 minutes to accumulate 4 minutes in the Hollow Rock position.

B) Conditioning:

Complete 21-15-9 reps for time:

  • Box Jumps
  • Ring Dips
  • Pull Ups
website_image-1-188

Wednesday 2014.09.10

Uwem Workout of the Day

A) Skill & Development:

Overhead Squat Technique

Complete every minute on the minute for 10 minutes:

  • Even: 5 Therapy Overhead Squats (Barbell or PVC)
  • Even: 5 Therapy Overhead Squats with a 5 second pause at the bottom.

B) Conditioning:

Complete 3 rounds.  Each round contains the following:

Complete as many rounds as possible in 5 minutes. Rest 2 minutes between rounds:

  • 5 Kettle Bell Swings 2/1.5 pood
  • 5 Pull Ups
  • 6 Alternating Pistols

C) Competitors:

Complete as many rounds as possible in 10 minutes:

  • 50 Double Unders
  • 20m Backwards Front Rack Walking Lunges at 95/65#
Services

Tuesday 2014.09.09

Uwem Workout of the Day

A) Skill & Development:

Take 10 minutes to work on Muscle Up progressions.

B) Conditioning:

Complete 5 rounds for time:

  • 200m Run
  • 10 Fat Bar Thrusters 95/65#
  • 10 Hand Release Push Ups

C) Competitors:

Complete every minute on the minute for 7 minutes:

  • Even: 3 Power Cleans at 75% 1RM
  • Odd: 3 Hang Power Cleans

Bodyweight

A) Skill & Development:

Take 10 minutes to work on Double Unders.

B) Conditioning:

Complete as many rounds as possible in 12 minutes:

  • 15 Squats
  • 10 Sit Ups
  • 5 Ring Dips