TRU-Strength Fitness

A great addition to this back yard oasis!
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WADE Strength Systems - Functional Fitness 1 RM Bench Find a 1RM in 16 Minutes Filthy Fifty (Time) For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45 # 50 Back extensions 50 Wall ball shots, 20 # 50 Burpees 50 Double undersTime Cap: 30 Minutes

Tuesday WADE Strength Systems – Functional Fitness1 RM BenchFind a 1RM in 16 MinutesFilthy Fifty (Time)For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walk…

WADE Strength Systems - Functional Fitness 1 RM Back Squat In 20 Minutes Find a 1 RM back squat for the day- Rest at least 90 seconds between heaviest attempts 2k Row (Time) Max Effort 2k RowPartner up with someone in the class. One person completes the 2K row at a time- Cheer for your classmates especially those last 500 M:)

Monday WADE Strength Systems – Functional Fitness1 RM Back SquatIn 20 Minutes Find a 1 RM back squat for the day- Rest at least 90 seconds between heaviest attempts2k Row (Time)Max Effort 2k RowPart…

WADE Strength Systems - Functional Fitness E2MOM 10 Complete 5 DB strict press and 5-8 ring rows (each with a 3 second decent) Metcon (AMRAP - Reps) In teams of 2 or individually complete as many rounds in __ minutes: * 1 Sled Push (down and back ally) 10 Battle Ropes (per arm) 20 Russian KB swings 10 Medball back extension tosses 20 Calorie Row 10 Thrusters 1 farmers carry around building with partner *Saturday workouts subject to change* Warm-up (No Measure) Tabata: Side planks Mountain climbers Back ext hold

Saturday WADE Strength Systems – Functional FitnessE2MOM 10Complete 5 DB strict press and 5-8 ring rows (each with a 3 second decent)Metcon (AMRAP – Reps)In teams of 2 or individually complete a…

WADE Strength Systems - Functional Fitness Clean Pull + 1 Power Clean + 1 Hang Squat Clean In 12 Minutes Work up to Heavy set but NO FAILS Metcon (AMRAP - Reps) 15 Minute time Cap to Complete: 9-7-5-3 DB Snatches Per Arm Burpees over the Dumbbell Rest 3 Minutes then complete as many rounds as possible of: 2 Bar Muscle Ups (Scale to 4 pull ups) 4 Handstand Push Ups (Scale to 8 Push Ups) Score is reps of second workout

Friday! WADE Strength Systems – Functional FitnessClean Pull + 1 Power Clean + 1 Hang Squat CleanIn 12 Minutes Work up to Heavy set but NO FAILSMetcon (AMRAP – Reps)15 Minute time Cap to Comple…

WADE Strength Systems - Functional Fitness Deadlifts (4-3-2) (4-3-2) In 18 Minutes find heavy sets of 4-3-2 Metcon (Time) For Total Time: 3 Rounds 20 Front Rack Lunges (65/95) 16 Toes to Bar 20 Deadlifts (65/95) Rest 1 minute between rounds RX+ (85/125)

Thursday WADE Strength Systems – Functional FitnessDeadlifts (4-3-2) (4-3-2)In 18 Minutes find heavy sets of 4-3-2Metcon (Time)For Total Time: 3 Rounds 20 Front Rack Lunges (65/95) 16 Toes to Bar 20 D…

WADE Strength Systems - Functional Fitness Warm-up EMOM 8: 1- Parallete Pass Throughs 2- Wall sits 3- Plank Holds 4- Double Under Practice Metcon (AMRAP - Reps) AMRAP 23 @ consistent pace from start to finish: 21 Burpees 18 Romanian KB Swings (35/53) 15 Cal Row 12 Goblet Squats with KB 90 Single Unders

Wednesday WADE Strength Systems – Functional FitnessWarm-upEMOM 8: 1- Parallete Pass Throughs 2- Wall sits 3- Plank Holds 4- Double Under PracticeMetcon (AMRAP – Reps)AMRAP 23 @ consistent pace f…

WADE Strength Systems - Functional Fitness Bench Press + Bent Over Row In 18 minutes find 3 heavy sets of 5 bench press and bent over rows (Use barbell or KB for Bent over Rows) Rest at least 30 seconds before going into the bent over rows/bench press Metcon (Time) For Time: 15 Clean and Jerks(95/135) 25 Pull-Ups 50 Sit Ups 25 Pull Ups 15 Clean and Jerks (95/135)

Tuesday WADE Strength Systems – Functional FitnessBench Press + Bent Over RowIn 18 minutes find 3 heavy sets of 5 bench press and bent over rows (Use barbell or KB for Bent over Rows) Rest at least 3…

WADE Strength Systems - Functional Fitness Back squat (3x3) In 18 minutes find a heavy 3x3- no pauses- heavier than last week Kelly minus 1 (Time) For Time: Partial Kelly 4 Rounds 400 Meter Run 30 Wall Balls (20/14) 30 Box Jumps (24/20) Time Cap 26 minutes

Monday WADE Strength Systems – Functional FitnessBack squat (3×3)In 18 minutes find a heavy 3×3- no pauses- heavier than last weekKelly minus 1 (Time)For Time: Partial Kelly 4 Rounds 400 M…

WADE Strength Systems - Functional Fitness EMOM 9 Min 1: 30 secs Double Under Practice Min 2: 30-45 Hollow Hold Min 3: Skill of your choice (HSPU, PU, BMU, ETC.) Metcon (Time) Body Weight Extravaganza 9 Minute AMRAP: 6 Push-Ups 6 Toes to Bar 6 Jumping Air Squats Rest 3 Minutes then For Time: 10 Bar Muscle Ups (Scale to Chest to bar or ring rows) 30 Push- Ups * 50 Air Squats ** *RX + Handstand Push Ups **Partition any way

Friday WADE Strength Systems – Functional FitnessEMOM 9Min 1: 30 secs Double Under Practice Min 2: 30-45 Hollow Hold Min 3: Skill of your choice (HSPU, PU, BMU, ETC.)Metcon (Time)Body Weight Extrava…

WADE Strength Systems - Functional Fitness Warm-up 200 Meter Run then 3 sprints down ally- increase in effort over the three starting at 85% then 90-95% then 95-100%. Walk back between sets. Scale to 100 M Row at same effort Deadlifts (5-4-3) In 16 minutes find a heavy set of 5, 4, and 3. RESET between reps, no bouncing Hint of DT (AMRAP - Reps) Hint of DT: 12 Minute AMRAP: 12 Deadlifts (85/125) 9 Hang Power Cleans 6 Shoulder to Overhead RX+105/155

Thursday WADE Strength Systems – Functional FitnessWarm-up200 Meter Run then 3 sprints down ally- increase in effort over the three starting at 85% then 90-95% then 95-100%. Walk back b…

WADE Strength Systems - Functional Fitness Clean Technique Work at 50% Do not load more than 55% of your 1 RM EMOM 10: 1 High Hang Clean Pull + 1 Hang Clean + 1 below the knee Clean * This is technique work- not strength. Focus on positions Metcon (AMRAP - Reps) EMOM 25: 1: 8-14 CAL Row 2: 10-16 Box Jumps 3: 15-20 Sit- ups or V ups 4: 20-40 Double unders 5: 8-15 Burpees

Wednesday! WADE Strength Systems – Functional FitnessClean Technique Work at 50%Do not load more than 55% of your 1 RM EMOM 10: 1 High Hang Clean Pull + 1 Hang Clean + 1 below the knee Clean *…