Tuesday 3.1.16

Teams of 3

5 Minutes: Row for Calories

4 Minutes: Burpee Box Jump Overs (20 inches)

3 Minutes: Row for Calories

2 Minutes: Burpee Box Jump Overs (20 inches)

1 Minute: Row for Calories

*Split work as needed

 

Monday 2.29.16

Strength

Push Press 

3x5 @75%,80%,85%

 

AMRAP 15

30 Jumping Lunges

30 Kettlebell Swings (53/35)

30 Push-Ups

Friday 2.26.16 ***1730 Class Only***

Strength

Deadlift 

3x5 @75%,80%,85%

 

AMRAP 9:

15 Toes to Bar

10 Deadlifts (115/75)

5 Power Snatch (115/75)

Thursday 2.25.16 ***Only 1730 Class**

Strength

Power Clean

3x5 @75%,80%,85%

“So Hott” 

On the Minute for 7 Minutes Increasing Weight Each Minute

Round 1 Power Snatch, Round 2 Power Clean, Round 3 Thruster

Minute 1: 7 Reps

Minute 2: 6 Reps

Minute 3: 5 Reps

Minute 4: 4 Reps

Minute 5: 3 Reps

Minute 6: 2 Reps

Minute 7: 1 Rep

-3 Minute Rest Between Rounds-

**24 Feb 2016 1730 class Cancelled**

Sorry Folks 1730 class is canceled!!

Wednesday 2.24.16

Strength

Power Clean

3x5 @75%,80%,85%

“So Hott” 

On the Minute for 7 Minutes Increasing Weight Each Minute

Round 1 Power Snatch, Round 2 Power Clean, Round 3 Thruster

Minute 1: 7 Reps

Minute 2: 6 Reps

Minute 3: 5 Reps

Minute 4: 4 Reps

Minute 5: 3 Reps

Minute 6: 2 Reps

Minute 7: 1 Rep

-3 Minute Rest Between Rounds-

Tuesday 2.23.16 **1730 Class Only**

“Chickens in the Pen”

AMRAP 8

15 Calorie Row

15 Wallballs (20/14)

Monday 2.22.16 ** 1730 Class Only**

Strength

Front Squat ​

3x5 @75%,80%,85%

 

“Rebel Soul”

AMRAP 12

50 Double Unders

20 Kettlebell Swings (70/53)

7 Jerks (185/135)

Saturday 02.20.2016 ***Class is at 1000***

****Class is at 1000****

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

Thursday 2.18.16 **Noon and 1730 Class**

“Let’s Ride” 

Row for Max Meters

Row 5 Minutes

Rest 5 Minutes

Row 4 Minutes

Rest 4 Minutes

Row 3 Minutes

Rest 3 Minutes

Row 2 Minutes

Rest 2 Minutes

Row 1 Minute

Friday 2.19.16

Strength

Deadlift Find 1RM

Strict Press Find 1RM

 

“Bergeron Beep Test”

On The Minute for as Long as Possible

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

*Complete 1 round a minute until you can no longer complete the full round in that minute

Wednesday 2.17.16

Strength

Back Squat Find 1RM

Bench Press Find 1RM

 

“Redneck Paradise”

AMRAP 20 (Teams of 3)

7 Box Jumps (24/20)

Shuttle Sprint

7 Kettlebell Swings (70/53)

Sprint

*Teammate completes full round before partner starts the next

 

Tuesday 2.16.16

“Cowboy” 

AMRAP 12

30 Calorie Row

15 Overhead Squats (95/65)

Saturday 2.13.16 **NO CLASS- Gym is closed**

No class today.  Gym is closed for training holiday

Suggested WOD

“First Kiss”

AMRAP 20: Teams of 2
21 Wallballs (20/14)
15 Calorie Row
9 Deadlifts (225/155)

*Complete full round before switching partners

Friday 2.12.16 **No Class- Gym Closed**

No class today!  Gym is closed for training holiday

Suggested WOD

Strength:

Deadlift
1x5@60%,1x5@65%,1x5@70%


Then:

“Born Free”

15-12-9
Thruster (115/80)
Chest to Bar Pull-Ups
-right into-
15-12-9
Burpee Box Jump (24/20)
Squat Clean (115/80)

02-11-16 Noon Class Cancelled!!!

Sorry folks but Noon class is cancelled for today!!

Thursday 2.11.16 **1200 & 1730 Class**

** Gym will be closed Friday through Monday due to the training holiday.  Suggested WODs will be posted.**

WOD

“Bawitdaba”

AMRAP 15

1 Rope Climb

4 Strict Handstand Push-ups

8 Kettlebell Swings (70/53)

Wednesday 2.10.16 **1730 Class Only**

This week's class schedule:
No 0530 all week
NOON: Tues and Thurs ONLY
1730: Mon-Thurs

*Friday is a training holiday. Friday and Saturday class schedule will be posted later in the week if the gym is open.*

WOD

Strength

Bench Press
1x5@60%,1x5@65%,1x5@70%

Cashout

On the Minute x 15:
Minute 1: 7 Back squats at 70%
Minute 2: 25 Abmat Sit-Ups
Minute 3: 50 Meter Shuttle Sprint

Tuesday 2.9.16 **1200 & 1730 Class"

This week's class schedule:
No 0530 all week
NOON: Tues and Thurs ONLY
1730: Mon-Thurs

*Friday is a training holiday. Friday and Saturday class schedule will be posted later in the week if the gym is open.*

“Partner WOD”

AMRAP 20 in Teams of 2

75 Wallballs (20/14)

60 Box Jumps (24/20)

45 Chest to Bar Pull-Ups

30 Power Cleans (135/95)

15 Muscle Ups

*Split Reps as Needed

Monday 2.8.16 **1730 only**

This week's class schedule:
No 0530 all week
NOON: Tues and Thurs ONLY
1730: Mon-Thurs

*Friday is a training holiday. Friday and Saturday class schedule will be posted later in the week if the gym is open.*

2.8.16 WOD

Strength
Back Squat
1x5@60%, 1x5@65%, 1x5@70%

then:
 “TABATA “
20 seconds on 10 seconds rest for 8 rounds of each movement
1. Sit-Ups
2. Lunges
3. Push-ups
4. Air Squats
*Complete all 8 rounds (4 minutes) of each movement
before going to the next.

Another Foundations class complete!!!

Great Job New Centurions!!!

**Foundation Class 06FEB16**

Foundations class will be held 06 February 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Saturday 2.6.16 **Regular Class at 1100**

“Marston”

AMRAP 20

1 Deadlift (405/285)

10 Toes to Bar

15 Lateral Barbell Burpees

Friday 2.5.16 ** 1730 Class Only**

Strength

Strict Press

1x5@75%,1x3@85%,1x1@95%

 

“Mott’s”

2 Rounds for Time

25 Box Jumps (24/20)

20 Chest to Bar Pull-Ups

15 Strict Handstand Push-Ups

10 Squat Snatches (135/95)

 

Thursday 2.4.16 **1200 & 1730 Class**

“Tang”

AMRAP 20: Teams of 2

20 Calorie Row

20 Burpees

20 Sit-Ups

20 Wallballs (20/14)

*Each round adds 10 reps to each movement

(round 2 is 30 reps of each, round 3 is 40 reps of each and so on)

Wednesday 2.3.16 **Only 1730 Class**

Strength

Deadlift 

1x5@75%,1x3@85%,1x1@95%​

 

“Capri Sun”

Teams of 3

AMRAP 20

Station 1: Row for calories

Station 2: 50 Foot Double Kettlebell Walking Lunge (70/53)

Station 3: Rest

*Rotate stations as partner finishes walking lunge,

score is total calories on the row

**Next Foundation Class 06FEB16**

Foundations class will be held 06 February 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Tuesday 2.2.16 **1200 & 1730 Classes**

“Boppin’  Berry”

5 Rounds for Time

12 Thrusters (95/65)

12 Toes to Bar