WYW definitely has a new feel now that we have implemented some of the final changes to the program. We have been moving away from the endurance approach and into more of a true interval training scenario – Operation Destroy. Basically, instead of one long circuit of 10 exercises, we have broke out 3 circuits of 3 exercises, so far. In addition, instead of going for time, we have programmed in set number of reps that must be completed while under the watch. Times are recorded after the completion of each circuit so that participants can start to monitoring progress more easily.

Circuit #1

One Arm Alternating Kettle Bell Swings – 30 x 35 or 26 lbs.
Standing Sled Pull – 50lbs. for 100′
“Flesh Storm” – one run: ~ 400′

Circuit #2

Clean and Jerk – 10 x 115lbs. or 75lbs.
Kneeling Ab Roller x 15
Heavy Bucket Carry – ~400′

Circuit #3

22″ Box Jumps x 20
Tire Flip 330lbs. x 15 or 10
Spin the Biscuit – 20lbs.

Results:

Notes:

Jonas: 10 tire flips, 75lb cleans, 26lb KB, 10 Ab Rollers, 15 box jumps
Lin: 8 tire flips, 75lb cleans, 26lb KB, 10 ab rollers
Albert: 25 decline pushups instead of bucket carry