Monday, February 29, 2016

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

 


Sunday, February 28, 2016

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, February 26, 2016

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, February 25, 2016

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-

Wednesday, February 24, 2016

Tuesday, February 23, 2016

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-

Monday, February 22, 2016

Tuesday 2.23.16 **1730 Class Only**


“Chickens in the Pen”

AMRAP 8

15 Calorie Row

15 Wallballs (20/14)

Sunday, February 21, 2016

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)

Friday, February 19, 2016

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

Wednesday, February 17, 2016

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

Tuesday, February 16, 2016

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

 

Monday, February 15, 2016

Tuesday 2.16.16

“Cowboy” 

AMRAP 12

30 Calorie Row

15 Overhead Squats (95/65)

Friday, February 12, 2016

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

Thursday, February 11, 2016

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!!

Wednesday, February 10, 2016

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)


Tuesday, February 9, 2016

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

Monday, February 8, 2016

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

Sunday, February 7, 2016

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.

Saturday, February 6, 2016

Friday, February 5, 2016

**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


Thursday, February 4, 2016

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)

 

Wednesday, February 3, 2016

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)

Tuesday, February 2, 2016

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


Monday, February 1, 2016

**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