Monday, September 18, 2017

Tuesday 19 Sep 2017

WARM UP

400m Jog

3 Rounds

5 PVC OHS
5 Kip Swings
1 Wall Walk

10 Pass/ATW
10 Shoulder Sweeps

STRENGTH

Squat Clean

3/2/1 reps
75/85/95% 1RM

If you do not know your 1RM, find a heavy weight that you can complete the reps with good form.

METCON

7 min AMRep

800m Run
As many reps as possible in the remaining time of Power Snatch 115/80lbs
scale weight as necessary

Sunday, September 17, 2017

Monday 18 Sep 2017

Warm Up

500m Row
10 PVC OHS
10 Handstand Trap Press
10 5lb plate shoulder flys
10 Kip Swings
10 shoulder Sweeps


METCON

Complete as many rounds as possible in 15 mins of: 3 Handstand Push Ups 5 Pull-ups 7 Knees To Elbows

Friday, September 15, 2017

Friday 15 Sep 2017

NOTE: There won't be a coach for 1130 today, however, rowers are available, so you can do the workout.  The 800m route is to the left to the sidewalk of 72nd take a left on the sidewalk down support, another left at the entrance at the end of the parking lot, and then a left up the access road to the start point.  Or you can just do 2 400m runs.  Sorry this got out so late.


Warm up x2
10 medicine ball cleans 20/14
10 Hollow Rocks
10 Air Squats

Recovery:
800m run
1000m row
800 run

Tuesday, September 12, 2017

Wednesday 13 Sep 2017


Warm up x2
Frankenstein
Duck walk
Crab walk
Inchworm
Walking lunges

Strength: Back Squat 3x5
5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

15min AMRAP
300m row
21 overhead squat 75/55

Monday, September 11, 2017

Tuesday 12 Sep 2017



NOTE 0530 has moved to 0515 and will be Monday through Friday!

Warm - up Coaches Choice

Skill
Every 1 min for 10 mins: 10 Double Unders

METCON

10:00 AMRAP
6 Deadlifts 225/155
9 Toes- to- bars
12 Hand Release Push-ups

*Scale weight and movements as needed

Friday, September 8, 2017

Saturday 09 Sep 2017

Fundamentals Class will be at 0830-1030

Remember to bring a water source and dress for exercise.

The Saturday partner WOD begins at 1030

Warm Up

400m jog

1 lap inchworm
1 lap walking lunge
1 lap burpee broad jump
10 pull ups
10 shoulder sweeps
10 pass/ATW

METCON

The Painful Plate

Partner AMRAP 20 min

10 Bumper plate thrusters (45/25 lbs) 10 Bumper Plate Burpees 10 Overhead Lunges, alternating legs While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.






Thursday, September 7, 2017

GYM IS CLOSED! Thurs and Fri.

Kieschnick Fitness Center will be closed today and tomorrow, as it will be used for billeting for soldiers returning from hurricane Harvey assistance missions.  As far as I know right now, the gym will be open on Saturday.  I will post updates as I get them.