Wednesday, September 30, 2015

Thursday 10.1.15

***No 0530 Class***

 

“Skip Jive”

Teams of 2

AMRAP 20:

1 Burpee Box Jump (24/20), 1 Calorie Row

2 Burpee Box Jumps (24/20), 2 Calorie Row

3 Burpee Box Jumps (24/20), 3 Calorie Row

Relay style, each partner completes the reps before advancing.

Continue to climb as high as possible in the 20 minutes.


Tuesday, September 29, 2015

Wednesday 09.30.15

Weightlifting Wednesday

Sumo Deadlift

Build to a Heavy Set of 3


EMOM x 14

Odd Minutes:

5 Sumo Deadlifts (75%)

15 Air Squats

AMRAP Double-Unders

Even Minutes:

Rest


**No Foundations Class for October**

***There will not be a Foundations class for the month of October due to limited coach availability***

Monday, September 28, 2015

Tuesday 09.29.15

***No 0530 Class***


800 Meter Run, followed by:

5 rounds:

12 Chest to Bar Pull-Ups

9 Squat Snatches (95/65)

6 Strict Hand Stand Pushups

Followed by:

800 Meter Run20 Burpees



Sunday, September 27, 2015

Monday 09.28.15

***No 0530 or 1200 class today***
"Grace”
30 Clean and Jerks (135/95)



Friday, September 25, 2015

Saturday 9.26.15

 “Boogaloo”
AMRAP 30:
10 Chest-to-Bar Pull-Ups
400 Meter Run

Thursday, September 24, 2015

Friday 09.25.15


“Wile E. Coyote”
3 rounds:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (245/175)


Wednesday, September 23, 2015

Thursday 9.24.15

“La Cucaracha”
Teams of 2
2 Rounds of 2:00 at Each:
Row for Calories
Hang Power Cleans (95/65)
Box Jumps (30″/24″)
Bear Crawl
Prowler Push
One partner works while the other rests.



Tuesday, September 22, 2015

Wednesday 09.23.15

Weightlifting Wednesday
Push Jerk: Build to a Heavy Single
Split Jerk: Build to a Heavy Single
On the Minute x 12
Minute 1 – 7 Push Jerks (60%)
Minute 2 – 45s Hallow Hold
Minute 3 – 7 Strict Pull-Ups


Monday, September 21, 2015

Tuesday 9.22.2015

 “Chula”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Front Squats (155/105)
200 Meter Run after each round

Sunday, September 20, 2015

Monday 9.21.2015

Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 300 Meter Row
One teammate works while the others rest.
Each teammate completes 3 relays at each station.

Friday, September 18, 2015

Saturday 09.19.15


“Filthy 50″

50 Box Jumps (24″)

50 Jumping Pull-Ups

50 Kettlebell Swings (35, 25)

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Press (45, 35)

50 Hip Extensions

50 Wallballs (20, 14)

50 Burpees

50 Double-unders



Thursday, September 17, 2015

Friday 09.18.15

“Tondero”

30-20-10:   Squat Clean (135/95)

15-10-5:     Strict Handstand Pushup

 



Wednesday, September 16, 2015

Thursday 09.17.15

 “Capoeira”

AMRAP 15:

10 Toes to Bar

15 Burpees

40 Double-Unders




Barbell for Boobs OCT 16-18, 2015

Barbell for Boobs OCT 16-18, 2015

Centurions, This is an annual event for a good cause. Let's show our support

See link below for more details.
www.bfbcentraltxaffiliates.

"Grace" sign up link below.
www.bfbcentraltxaffiliates.com/grace.html


Tuesday, September 15, 2015

Wednesday 09.16.15


Weightlifting Wednesday

Front Squat

10 – 8 – 6 – 4 – 2

Cashout

2 rounds:

200m Front Rack Kettlebell Carry (53/35)

50 Abmat Sit-ups


Monday, September 14, 2015

Tuesday 09.15.15

Sorry folks...No 0530 class!!

“Death by Power Clean”

20 Minute Running Clock

On the 1st Minute – 1 Power Clean

On the 2nd Minute – 2 Power Cleans

On the 3rd Minute – 3 Power Cleans

Rx Weights – 135/95

Continue as far as possible. If unable to complete a set, start over with 1 rep until total time is called.



Sunday, September 13, 2015

Monday 09.15.15

***No 0530 class***


“Lindy Hop”

30 Chest-to-Bar Pull-Ups

400m Run

15 Overhead Squats (135/95)

800m Run

15 Overhead Squats (135/95)

400m Run

30 Chest-to-Bar Pull-Ups



Friday, September 11, 2015

Saturday 09.12.15

***Foundations class 0900-1100***

***WOD starts at 1100***

“Fight Gone Bad”

3 rounds for Max Reps:

1:00 Wall Balls (20/14)

1:00 Sumo Deadlift High Pulls (75/55)

1:00 Box Jumps (20″)

1:00 Push Presses (75/55)

1:00 Rowing for Calories

1:00 Rest



Thursday, September 10, 2015

Friday 09.11.15

****No 0530 Class****

Don't forget your long socks for rope climbs, if you got them!!


“Always Remembered”

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

2977 Meter Row “Cash-Out”

One athlete working at a time. Partition as needed.

Today is a day that we honor the fallen. The 2001 meter row represents the year.

The 4 Rounds represents the four planes. The 9 Rope Climbs represents the month.

The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost. 


Bear Complex Demo Video

http://youtu.be/veF3MFzB8JY



Wednesday, September 9, 2015

Thursday 09.10.15

“Thunder Clap”

100 Double-Under Buy-In

21-15-9:

Kettlebell Swings (70/53)

Burpees

100 Double-Under Cash-Out



Tuesday, September 8, 2015

Wednesday 09.09.15

Weightlifting Wednesday
Deadlift
10 – 8 – 6 – 4 – 2
Cashout
2 rounds
30 seconds on / 30 seconds off at each:
L-Sit 
Superman Hold
GHD Sit-Up Hold

Good Morning Hold (45/35)


Monday, September 7, 2015

Tuesday 09.08.15

All classes tomorrow!!


“Team Tosh Sprints”

Teams of 2

3 rounds:

Run 200m

Run 400m

Run 600m

One partner works while the other rests.

 


Foundations Class 12 SEPT 0900-1100

Our next Foundations class will be held 12 Sept from 0900-1200 at kieschnick gym. 

Monday 09.07.15

No class today. Recommended WOD posted.

“K-Train”

AMRAP 10:

50 Burpees over the Bar

30 Power Snatches (135/95)

10 Muscle-Ups


Friday, September 4, 2015

Saturday 9.5.15

NO CLASS TODAY!  Gym is closed through Labor Day.  Classes will resume Tuesday.  Have a great weekend!

Suggested WOD:

“Kelly”

5 rounds:

400 Meter Run
30 Box Jumps (24/20)
30 Wall balls (20/14)


Thursday, September 3, 2015

Friday 9.4.15

NO CLASS TODAY! Classes will resume Tuesday.  Have a great weekend!

Suggested WOD

“Gulch”

7 rounds:

7 Chest to Bar Pull-Ups
7 Push Jerks (155/105)
7 Burpees

Image result for burpees meme

Wednesday, September 2, 2015

Thursday 9.3.15

REMINDER: NO CLASS TODAY! Gym is closed Thursday-Monday for Labor Day holiday.  Classes will resume again on Tuesday.  Have a great weekend!

Suggested WOD


“Marimba”

Teams of 2

AMRAP 20:

30 Calorie Row
40 Kettlebell Swings (53/35)
50 Abmat Sit-Ups
60 Wall Balls (20/14)

One partner works while the other rests until totals are completed.

Tuesday, September 1, 2015

Wednesday 9.2.15

***No 0530 this week. Gym will be closed Thursday-Monday for Labor Day holiday weekend.  Suggested WODs will be posted for you to do on your own. ****

WOD

Weightlifting Wednesday

Overhead Squat Build to a Heavy Single

Snatch Balance Build to a Heavy Single

Hang Squat Snatch Build to a Heavy Single