Wednesday 1 October

All classes!!!     0830 today (instead of 9 am)

Warm up:

Run 400m or row 500m
Leg swings (front/back; side to side)

5 KB SDHP

10 push ups

15 air squats

10 push ups

5 KB SDHP

(x2)

10 inch worms

Workout of the Day

3 Rounds:

21 Deadlift (225/155)

42 Wall Ball

Tuesday 30 September

Happy Tuesday, all classes today

Warm up:

Row 500m

10 leg swings (front/back; side to side)

Lunges (down & back across gym)

Toy soldiers (down gym)

Butt kickers (back across gym)

10 Arm circles (forward & backwards)

10 Kip swings

Banded shoulder stretches

Workout of the Day

EMOM 20 mins

Odd: 10 meter shuttle run x 8

Even: 10 Pull-ups

Monday 29 September 2014

~ All classes today ~

*Don't forget about ordering your Centurion t-shirt.....only $20

Sign up for Barbell for Boobs is open - you can create a fundraising page as well to help, along with preparing for 'Grace' in October.

Warm up:
Run 400m out row 500m

3 rnds (not for time)

10 round the worlds

10 pass throughs

10 good mornings

10 air squats

10 sit ups

Bergener warm up (as a class)

Workout of the Day

“Gwen”

Clean & Jerk 15-12- and 9 reps

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Saturday 27 September

Warm Up
Run 400M/Row 500M
15 burpees
20 lunges
10 kip swings
15 PVC overhead squats


Partner WOD

With a partner, 1 person works at a time, accumulate:

1 Mile Run then
20 Rounds of: 5 Pull-ups/10 Push-ups/15 Squats
then
1 Mile Run

Friday 26 September

ALL CLASSES TODAY!

Warm Up
Row 400 M
30 Double Unders (or attempts)
3 Rounds not for time
10 push ups
PVC SDHP
10 Squat Jumps

WOD

1) 3 Sets of Max Rep Handstand Push-ups- You have a 7 minute timeframe to do all 3 sets and if you can get more than 10 then go from a deficit!!

2) For Time: Double Unders
50-40-30-20-10
Sumo Deadlift Highpull (115/75)
10-8-6-4-2

(50 Doubles, 10 SDLHP, 40 DU, 8, SDLHP, etc)

Thursday 25 September

ALL CLASSES TODAY

Warm Up
Run 400M/Row 500M
10 push ups
10 pull ups
15 PVC front squats
Walking lunge down and back
Samson stretch (30seconds/leg)



WOD

For time:
Row 1k
30 Front Squats (185/115)

Wednesday 24 September

*** ALL CLASSES, 0900 will begin at 0830 today ***


Warm Up
400M Run/500M Row
10 PVC pass throughs
10 around the world
Burgener Warm Up
2 Rounds
10 Kettle bell swings (light weight)
10 push ups


WOD

“DT”

5 Rounds of:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105 is Rx)

Tuesday 23 September

ALL CLASSES TODAY!

Warm Up
Run400M/Row500M
10 Burpees
10 airsquats
Hip Circuit (Leg swings front/back, side to side- 10 each leg)
High knees down and back
Butt kicks down and back


WOD

1)Back Squat- Work up to heaviest weight for 3 reps in 20 minutes

2) Take 75% of that weight and get as many reps as possible in 1 minute

Monday 22 September

**ALL CLASSES TODAY and we are BACK INSIDE! WOOHOO!!**

Warm Up
Run 400/Row500
3 Rounds Not For Time
10 KB Swings (Light weight)
10 pushups
10 Lunges
then
10 Kip Swings
10 Squat jumps

Workout of the Day

AMRAP 20 Minutes

3 Toes to Bar
3 Pull-ups
3 Chest to Bar Pull-ups
6 Shoulder to Overhead (95/65)
9 Box Jumps (24/20)
12 Wall Balls (20/14)
  

Saturday 20 September

1000 class is on!

Warmup:

Group warm up

WOD

20 min amrap

Teams of 5:

#1 is the rabbit and runs down and back (100 m)

#2 amrap kb swings (53/35)

#3 amrap squats

#4 amrap burpee

#5 rest

Rotate at end of #1's run 

Total reps as a team is the score

Friday 19 September

Class time: noon only

Warm up:

400 m run/500 m row

10 push ups

10 pull ups

10 pass throughs

Burgener Warm up

WOD

If gym is open/available class will be indoors

15-12-9-6-3

Hang power snatch (95/65) (75/45) (55/30)

Ring dip

If class is outside:

Coaches choice

Thursday 18 September

Class times: 0530 and noon-- outside

WOD:

Coaches choice

Wednesday 17 September

Sorry for the late post! 

Class times 0530, 0830 and noon-- outside!

WOD:

Coaches choice!

Tuesday 16 September

Class times: 0530, 0900 and noon

1730 will resume next week

Reminder: outdoor classes this week due to Phantom Warrior Week

Warm up:

400 m run

10 air squats

10 sit ups 

10 burpees 

10 lunges 

WOD:

Deck of cards

Spades = sit ups

clubs = push ups

hearts = lunges 

diamonds = squats

The number on the card determines the number of the movement and suit determines the movement.

Jack = 11

Queen = 12

King = 13

Ace = 14

Joker = 5 reps of each movement

Monday 15 September 2014

Class times: 0530, 0900 and noon

No 1730 this week

All classes are outdoors due to Phantom Warrior Week 

WOD

3 Rounds

30 Air squats

15 Burpee Pull-ups

No Saturday Class

No Class on Saturday due to Phantom Warrior Week events.

No Friday Class

No Class on Friday due to Phantom Warrior Week events.

Thursday, 11 September 2014

0530, 1200 and 1730 Class only.

Warm Up:
500m row
30 jumping jacks
20 air squats
10 burpees
20 push ups
30 jumping jacks

WOD:

For time:
15 Toes to Bar
30 Situps
50 Front Squats 135/95
30 Situps
15 Toes to Bar

Wednesday, 10 September 2014

All Classes on Wednesday.

Warm Up:

500m row

3 rounds:

10 pushups

10 situps

10 air squats

10 alternating lunges

WOD:

"Jack"

AMRAP 20 minutes:

10 Push Press 115/80

10 Kettlebell swings 53/35

10 Box Jumps 24/20

Tuesday, 9 September 2014

All Classes on Tuesday.

Warm Up:
500m row
PVC Burgener Warm Up
15 PVC Pass Throughs
15 PVC Overhead Squats

WOD:

20 minutes to find a 1 RM High Hang Pause Snatch

then:

20 Wall walks for quality

Monday, 8 September 2014

All Classes on Monday.

Warm Up:
500m row
15 PVC pass throughs
15 PVC Overhead squats

2 Rounds:
15 Pushups
15 Jump Squats

WOD:

7 RFT:

7 Overhead Squats 75/55
7 Burpee Box Jumps 20"

06-Sept-14

**Foundations tomorrow morning at 0830. 10am class to follow**

 

Team Wod

Teams of 2 complete the following:

90 deadlifts (225/155)(185/135)(155/105)

run 400m

180 double unders

run 400m

90 push jerks (135/95)(115/75)(95/65)

run 400m

5-Sept-14

****ALL CLASSES****

Another Benchmark-write it down!!

"Angie"

100 pull ups

100 push ups

100 sit ups

100 squats

*complete all 100 reps of one exercise before moving to the next*

When approaching the workout, start off by setting your goals.  For most of us, the hardest part will be the 100 pull-ups at the start of the workout. These pull-ups come when your arms and back are fresh. Mentally prepare for your splits by looking at your individual workout log (if you have done this in the past)and knowing how you can scale down the 100 reps to chunks. One way to strategize is to consistently do 10 reps, 10 times. Or to break a set into 40 reps, followed by 30, 20 and 10. Find a count that works for you and that you believe you can stick with.

4-Sept-14 Thursday

**ALL CLASSES**

WOD

Hang Power Clean, find your 1 rep max
take 15 min


then


AMRAP 7
7 hang power cleans (135/95)(115/75)(95/65)
21 double unders
7 burpees

Warm-Up

Run 400m/Row 500m

high knees down and back

10 jumping jacks

butt kicks down and back

10 burpees

inch worms with a push up down and back

5 jumping jacks

5 burpees

repeat

3-Sept-14 Wed

**All Classes, however 0900 needs to start a little earlier, 0830, for Coach Jackie***

Wod

Amrap 20

Run 400m

15 push press (95/65)(75/55)(65/45)

15 box jump (24/20)

Warm-Up

leg swings

deep runners lunge

pass throughs

around the worlds (pvc)

25 ghd sit ups

25 ghd back extensions

2-Sept-14 Tuesday

***ALL CLASSES****

WOD

benchmark

Fran

21-15-9

thrusters (95/65)(75/55)(65/45)

pull ups

Warm-up

leg swings

deep runners lunge

banded shoulder stretch

3 Rounds Not for Time

5 kip swings

10 air squats

sprint the gym (down and back)