Friday 1 August

Class time: 0530 only!

Wod:

Coach Kristina's choice!!

Thursday 31 July

All class times!

Warm up:

500 m row/400 m run

15 leg swings (front to back, side to side, 15 each leg)

Burgener warm up with PVC

10 kip swings

10 toes to bar

WOD:

1-2-3-4-5-6-7-8-9-10

Power Clean (155/105)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

(Sequence is: 1 Power Clean, 10 Toes to Bar, 2 Power Cleans, 9 Toes to bar......)

BEGINNER WOD

AMRAP 12 Minutes

5 Hang Power Cleans

5 Knees to Elbows

Wednesday 30 July

Class times are 0530, noon and 1730. 

Coach Jackie is available to hold class at 0800 instead of 0900.

Warm Up:

500 m row or 400 m run

10 air squats

10 baby elephants

20 walking lunges (10 each leg)

10 box jumps

10 kettlebell swings

WOD

For time:

20 Front Squats (205/135) (185/115) (155/95)

30 Box Jumps (30′′/24′′)

40 Kettlebell Swings (53/35) (35/25)

50 Wall Ball (20/14) (10'/8' target)

T shirt order form is available online! See a coach to pay for your order!
https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform

Tuesday 29 July

Class times 0530, 0900 and 1730. No noon, sorry!

Warm up:

500 m row/400 m run

10 pass throughs

10 push ups

10 kip swings

10 strict press with naked bar

10 burpees

Strength:

12 minutes to find

5 rep max Strict Press

WOD

Tabata Mash-up

20 seconds work, 10 seconds rest for 8 cycles of:

Strict Pull-ups

Diamond Push-ups

Alternating lunges

Ab mat sit ups

Score is lowest set of each movement added together


T shirt order form is online! See a coach to pay for your order!
https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform

Monday July 28th

All classes today! 

Warm up: 

500 m row or 400 m run

10 kip swings

10 push ups

10 air squats

10 pass throughs

10 PVC or empty bar OHS

WOD

“Nancy”

5 Rounds of:

Run 400 meters

15 Overhead Squats (95/65)

Saturday, 26 July 2014.

Warm Up:
50 Jumping Jacks
20 Air Squats
20 Kip Swings
15 Pushups
15 Situps
50 Jumping Jacks

WOD:
"Team Angie"
In a Team of 2, complete the following:
150 Pull ups
150 Push ups
150 Sit ups
150 Air Squats

* Only one person can work at a time. Must do ALL of one movement before moving on.

Friday, 25 July 2014. All Classes Today!

All class times today!

Warm Up:
500m row
15 kip swings
15 pushups
30 Double Unders or 60 Singles

WOD:

15 Min AMRAP
200m run
4 Muscle Ups (Sub 3 pullups and 3 dips per MU)
30 Double Unders (Sub 4 singles per DU)

Thursday, 24 July 2014. No NOON Class Today.

No NOON Class today.

Warm Up:
50 Jumping Jacks
15 pushups
15 air squats
25 PVC Good Mornings

WOD:

3RFT:
30 Wall Balls 20/14 lb to a 10/8 ft target
15 Hang Power Cleans 155/105 (135/95)(95/75)

Beginner WOD:
12 min AMRAP
12 Wall Balls
6 Hang Power Cleans

Wednesday, 23 July 2014. All Classes Today!

All class times today! Also, it's Coach Ky's last day. Wish her well. Coach Jackie will be heading up 0900 now!

Warm Up:
500m row
20 squat jumps
20 situps
20 kip swings
20 pushups

WOD:

21-15-9
Box Jump 30/24 inch
Burpee Pull Up

Tuesday, 22 July 2014. No NOON class today.

No NOON class today folks.

Warm Up:
500m row
Burgener PVC Snatch Warmup
15 pushups
15 air squats
15 kip swings

WOD:

10 Minute EMOM-
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch

then-
3RFT
200m run
7 squat snatches 135/95 (95/75)(75/45)

Beginner WOD:
10 minutes to build up a complex of:
Hang Power Snatch
Overhead Squat

then-
3 RFT
200m run
7 Overhead Squats

Monday, 21 July 2014 0900 and 1730 Classes only!

Only a 0900 and 1730 class today.

Warm-Up:

500m row
15 PVC Pass throughs

2 rounds;
15 air squats
15 push ups
15 situps
15 leg swings - front/back, left/right

WOD

"Diane"
21-15-9
Deadlift 225/155 lbs (185/135)(135/95)
Handstand Pushups

19 July 14--Saturday

**10am class**

WOD

15-12-9

Squat Cleans (135/95)(115/75)(95/65)

Jerks (same)

18-July-14 Friday!

WOD

20 deadlifts (225/155)

40 Wall Balls (20/14)

20 Power Cleans (135/95)

40 Box Jumps (24/20)

20 Front Squats (135/95)

40 Pull-ups

20 Thrusters (45/35)

40 Toes to Bar

*25 Min Time Cap! If you do not finish under 25 min, your score is how far you made it within that time*

Warm-up

400m run/500m row (if you ran yesterday, row today and vise versa)

with pvc pipe

10 deadlifts

10 power cleans

10 front squats

10 thrusters

10 burpees

17-July-14---Thursday

**all classes! yay!***

WOD

20 Min AMRAP (as many rounds/reps as possible)

Run 400m

15 sumo deadlift high pulls (95/65)(75/45)(65/30)

10 ring dips

BEGINNERS WOD

15  Min AMRAP

Run 200m

10 sumo deadlift high pulls (95/65)(75/45)(65/30)

10 hand release push ups

Warm-up

Sampson stretch down and back

10 leg swings each leg (forward and back and side to side

35 heavy Russian swings

16-July-14 Wed

***ALL CLASSES****

WOD

Strength day

1.) 15 min to work to a heavy 3 rep Back Squat with a 3 second pause in the bottom position (each rep)

2.) 15 minutes to work to a heavy 3 rep Back Squat (no pause)

Warm-up

400m run/500m row

Sampson stretch down and back

10 leg swings each leg-side to side and forward and back

3 x 10 air squats, hold bottom of the squat on rep 10 for 10 seconds while pushing knees out with elbows

15-Jul-14- Tuesday

******All classes will resume tomorrow 0530-0900-1200-1730. 0530 will be an outdoor WOD as the gym will be closed until 0900.*******

WOD

30 Handstand Push ups

40 Pull-ups

50 KBS (53/35)(35/25)

60 Sit-ups

70 Burpees

BEGINNERS WOD

1 minute of handstand hold

2 minutes of Pull-ups

3 minutes of KBS (53/35)(35/25)

4 minutes of sit-ups

5 minutes of burpees

Warm-Up

3 Rounds NOT for time

bear crawl down and back

10 sdlhp with kb (light weight)

burpee broad jump down and back

10 goblet squats with kb (light weight)

FYI- if anyone is interested in ordering a t-shirt, here is the link (might have to copy and paste)

https://docs.google.com/forms/d/17YdGe2_oslrg_zjdnQU1BBU2KbDeoUQT-7paUUeydgU/viewform

Shirts are $20 and you must pay a coach once you place your order. Select your typical class time and that coach will be responsible for collecting your money and delivering your shirt. Any questions? See a coach!

14-July-14- Monday

****DUE TO THE WATER ISSUES, PLEASE KEEP CHECKING FOR UPDATED INFORMATION ON CLASS CANCELLATIONS, ETC****

WOD

RUN 600M

21 PRESSES (STRICT) (95/65)(75/45)(65/30)

RUN 600M

21 PUSH PRESSES (115/85)(95/65)(75/45)

RUN 600M

21 PUSH JERKS (135/95)(115/85)(95/65)

Warm Up

Sampson stretch down and back

banded shoulder warm up

50 heavy KBS

Saturday, July 12th: Team WOD

Warm-up

Christy's choice :)

WOD

Teams of 3 complete the following:

40 wall balls

40 box jumps (24/20)

Run 400m

60 wall balls

60 box jumps (24/20)

Run 600m

80 wall balls 

80 box jumps

Run 800m

Friday, July 11th: Lady WOD

Be sure to write the time down of this WOD for a later date. If you plan on participating in Barbell for Boobs in October, you will be repeating this then. Great Benchmark WOD!!!!



Warm-up
400m run/500m row
10 pass throughs
10 around-the-world
10 bar kip swings
10 push-ups
10 medball cleans

- Burgener Warm-up with PVC as class
- work up to WOD weight


WOD

"GRACE"

30 clean and jerks (135/95)

Post:
10min EMOM

5 pull-ups
5 burpees

Thursday, July 10th

Warm-up
3 rounds NOT for time
5 ring dips
5 pull-ups
10 push press with bar (45/30)
5 T2B

-muscle up progression post warm-up


WOD

25min AMRAP
400m run
5 muscle-ups
10 push press (115/85)
15 toes to bar

Beginner WOD

15min AMRAP
5 pull-up
7 push press
9 toes to bar

Wednesday, July 9th

Warm-up
400m run/500m row
10 baby elephants
Sampson stretch (10 sec hold each leg)

WOD

3 rounds NOT for time
10-15 hip extension
10-15 hollow rocks

Deadlift
find 3 rep max
3-3-3-3-3

Beginner WOD

3 rounds NOT for time
10 hip extension
10 abmat sit-ups

Deadlift
5-5-5-5-5

Tuesday, July 8th

Warm-up
3 rounds NOT for time
15 burpees
15 GHD sit-ups (abmat for beginners)
5 box jumps
10 medball cleans



WOD

10 rounds

10 wallballs
10 push-ups
10 box jumps (24/20)


Beginner WOD

7 rounds

7 wallballs
7 push-ups
7 box jumps

Monday, July 7th: Bring your running shoes and rockets :)

Warm-up
400m jog
20 lunges
10 side lunges/each leg
Frankenstein walk x 50m
5x baby elephant
Sampson Stretch each leg (hold for 10 seconds)


WOD
800m run
then
800m run
then
800m run

Rest 5min between efforts

Post WOD
Tabata sit-ups

Saturday July 5, 2014

Warm Up
 Run 400M/Row 500M
10 Baby Elephants
10 Pass Throughs
10 Around the world
10 PVC Power Snatch
10 OHS
10 KB Swings (light weight)

WOD

“Hope for Cures”

3 Rounds

Burpees

Power Snatch (75/55)

Box Jump (24″)

Thruster (75/55)

Chest to Bar Pull-up

1 minute at each exerise. 1 minute between rounds. Score is total reps

Thursday July 3 2014 : "7/4/1776" wear your Red, White and Blue!

Announcements: Kieschnick Gym will be closed Friday and Monday so there will be NO CLASS these days.  There WILL BE class Saturday at 1000.  Enjoy your weekend and Happy Independence Day! 

7/3/2014
Warm Up
Run 400M/Row 500M
10 Wall Balls
10 Burpees
20 Lunges (10 each leg)
10 pullups

warm up to working weight for Power Cleans

WOD
 “7/4/1776″
7 Rounds of:
4 Power Cleans (225/155)
17 Push-ups

after the 7 Rounds do
76 Wall Ball Shots
237 Single Unders

'MERICA!

Wednesday July 2

Warm Up

400M Run/500M Row
10 air squats
10 around the world
10 pass throughs
10 push ups
10 kip swings
30 Double Unders

WOD
AMRAP 12 Minutes
40 Double Unders
Max Rep L-Pull-ups on Bar or Rings
10 Handstand Shoulder Taps (Freestanding is RX)

Score = Number of Strict Pull-ups