Thursday, January 17, 2019

Friday, January 18, 2019

January 18, 2019

Warm-up

3 RNFT

15 air squats
10 good mornings
20 GHD back extensions
10 GHD sit-ups

Skill

15 minutes to work on strict pull-up progressions or strict muscle ups 


WOD


In 15 minutes, BUILD to heavy set of 10 UNBROKEN Back Squats. 

Wednesday, January 16, 2019

Thursday, January 17, 2019

Warm-Up

2 RNFT

5 push-ups 
10 WBs
10 Kipping Swings
2 Wall Walks

Strength

Bench Press

5@60% 
5@65% 
5@70%
3 @80%
1 @ 90%

WOD

14 min. Alt. EMOM

7 Kettlebell Swings (70/53)
3 HSPU


Tuesday, January 15, 2019

Wednesday, January 16, 2019


16 January 2019

This is Coach Alejandro’s last WOD. Thank you for your dedication and commitment to Centurion. Best wishes on the next chapter of your life! 

Warm-up

Athlete’s Choice

Hotshots 19 (40 minute time cap)

6 RFT

RX

30 air squats
19 Power Cleans 135/95
7 Strict Pull-ups 
400 meter run


Scaling options:

Intermediate:

6 RFT

30 air squats
19 Power Cleans 115/75
7 Pull-ups 
400 meter run


Beginner:

4 RFT

15 air squats
10 power cleans 75/55
5 ring rows
400 meter run



Nineteen members of the Granite Mountain Hotshots lost their lives on June 30th, 2013 while fighting a fire in Yarnell, Arizona.The Yarnell Hill Fire, ignited by lightning on June 28, 2013, overran and killed the 19 firefighters resulting in the deadliest wildfire ever in Arizona. Today we do this workout in their memory.









Monday, January 14, 2019

Tuesday, 15 January 2019


15 January 2019


2 RNFT

400 meter run
10 PVC Pass throughs
10 PVC Around The Worlds
10 Good mornings with empty barbell

THEN 

Burgener Warm up as a class with PVC


With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.


Record the last weight used for each movement.  

Sunday, January 13, 2019

Monday, 14 January 2019



Warm-Up

2 mins of DU attempts or 100 SU

THEN

3 RNFT

10 PT
10 ATW
5 GHD sit-ups 
Ankle mobility hold 40 secs each side
Pigeon stretch 40 secs each side

Annie
50-40-30-20-10
DU ( SU 3:1)

Abmat Sit up

Thursday, January 3, 2019

Thursday, 3 January 2019

Warm up
100 single unders
1 lap walking lunges
Then 3RNFT
5 GHD sit ups
5 hip extensions
5 PVC pass thru
5 push ups

Strength
5 sets of 5 front squats
Start with a moderately heavy weight and build to a heavy set of 5 or 5RM

WOD
12:00 AMRAP
10 pull ups
20 abmat sit ups
3 wall walks
50 double unders (x2 singles for scaling)

Wednesday, January 2, 2019

Wednesday, 2 January 2018

Warm up:
10 PVC pass thru
10 PVC ATW
Samson stretch (:40 each side)
Couch stretch (:40 each side)
Spider-Man and reach (10 each side)
1 lap walking lunges
hip and back stretch (:40 each side)


WOD:
For time:
100 Single Unders
50 AbMat Sit-ups
40 Air Squats
30 Box Jumps, 24/20 in
20 Thrusters, 75/55 lbs
10 Burpee Pull-ups
20 Snatches, 75/55 lbs
30 Burpee Box Jumps, 24/20 in
40 Wall Balls, 20/14 lbs, 10/9 ft
50 Supermans
100 Single Unders