Thursday, March 31, 2016

Friday 4.1.16 ** 1730 Class Only**

Strength

Deadlift Find 1RM

Power Clean Find 1RM

 

“Shoop”

21-15-9

Kettlebell Swings (70/53)

Wallballs (20/14)

400 Meter Run after each round

*Workout ends on a 400 m run

 

Wednesday, March 30, 2016

**Thursday 3.31.16**No Classes until Friday to Gym Closure**


Teams of 2

AMRAP 15:

1 Calorie Row, 1 Burpee over the Rower

2 Calorie Row, 2 Burpees over the Rower

3 Calorie Row, 3 Burpees over the Rower

*Each partner completes 1 and 1, then 2 and 2…

 

Wednesday 3.30.16 **No Classes until Friday to Gym Closure**

Suggested WOD


Strength

Front Squat Find 1RM

Push Press Find 1RM

 

“Big Clean Complex” 

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Goal is to build in weight each set

Monday, March 28, 2016

Tuesday 3.29.16


“Rump Shaker”

5 Rounds for Time

6 Deadlifts (275/185)

9 Box Jumps (30/24)

12 Toe to Bar

Sunday, March 27, 2016

Monday 3.28.16 **No Classes**

Suggested WOD


Strength

Push Press

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

 

“The Humpty Dance”

7 Rounds of:

10 Medball Squat Cleans (20/14)

10 Burpees

Thursday, March 24, 2016

Saturday 3.26.16

***Athletes Registered for Open Be There at 0900***

***Normal Class Starts at 1000***

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Friday 3.25.16

**Updated Class Schedule: NO CLASSES Thursday and Friday.  Suggested WODs will be posted.  Saturday Class from 9-11**


Strength

Deadlift 

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

 

“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.

Wednesday, March 23, 2016

Thursday 3.24.16 **NO CLASS TODAY**

**Updated Class Schedule: NO CLASSES Thursday and Friday.  Suggested WODs will be posted.  Saturday Class from 9-11**

Suggested WOD:
“Goat Day”

On the Minute for 20 Minutes

Odd: Goat 1

Even: Goat 2

*A goat is a movement or skill you need some extra work on

Tuesday, March 22, 2016

Wednesday 3.23.16 ** No Class. See Post for Updated Class Schedule**

**Updated Class Schedule: NO CLASSES Wednesday, Thursday and Friday.  Suggested WODs will be posted.  Saturday Class from 9-11**

Suggested WOD:

Strength

Power Clean
1x5@60%,1x5@65%,1x5@70%

WOD
“Cash Out”

Teams of 3

AMRAP 12
7 Deadlifts (225/155)
50′ Weighted Walking Lunge (35/25)
200′ Sprint

*Each teammate completes a full round

Monday, March 21, 2016

Tuesday 3.22.16 **NOON and 1730 Class Only**

WOD
“Dumb and Dumber”
Teams of 2:

Relay style, one partner at a time:

21 – 15 – 9:
Thruster (95/65)
Box Jump (24/20)

After each partner completes the first couplet, complete in relay style:

21 – 15 – 9:
Row for Calories
Lateral Barbell Burpees

Image result for partner WOD meme

Sunday, March 20, 2016

Monday 3.21.16 **1730 Class Only**


Strength

Front Squat -
1x5@60%,1x5@65%,1x5@70%

WOD

“Step Brothers”
AMRAP 8

2 Power Cleans (135/95)
25 Double Unders
4 Power Cleans
25 Double Unders
6 Power Cleans
25 Double Unders
*Continue to go up by 2 Power Cleans

Image result for double unders meme

Friday, March 18, 2016

Saturday 3.19.16

***Athletes Registered for Open Be There at 0900***

***Normal Class Starts at 1000***

Workout 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F  155 lb. / 14-lb. ball


Thursday, March 17, 2016

Friday 3.18.16 **1730 Class Only**

Strength

Push Press 

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

AMRAP in 10 minutes:
30 double-unders
15 snatches @75/55LBS

Wednesday, March 16, 2016

Thursday 3.17.16 **1730 Class Only**




Teams of 2

AMRAP 5

Row 50 Calories

Time Remaining: Max Burpees

AMRAP 4

Row 40 Calories

Time Remaining: Max Kettlebell Swings (53/35)

AMRAP 3

Row 30 Calories

Time Remaining: Max Air Squats

*One athlete works at a time: Score is total reps of burpees, KBS, and Air Squats

Tuesday, March 15, 2016

Wednesday 3.16.16 **1730 Class Only**


Strength

Deadlift - 

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

Build to a heavy complex of:

2 Push Jerks + 1 Split Jerk

 

“Cash Out”

On the minute for 15 minutes

Minute 1: 30 Seconds Max 10 Meter Shuttle

Minute 2: 30 Seconds Max Sit-Ups

Minute 3: 30 Seconds Max Jerks (135/95)

 

Monday, March 14, 2016

Tuesday 3.15.16 **1730 Class Only**


“Happy Gilmore”

For Time:

50 Calorie Row

50 Box Jumps (24/20)

25 Power Cleans (135/95)

25 Lateral Burpees Over the Bar

Sunday, March 13, 2016

Monday 3.14.16 **1730 Class Only**


Strength

Power Clean 

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

 

“Tommy Boy”

AMRAP 14:

15 Plate Ground to Overhead (45/25)

25 Sit-Ups

35 Air Squats

Friday, March 11, 2016

Saturday 3.12.16

***Athletes Registered for Open Be There at 0900***

***Normal Class Starts at 1000***

Workout 16.3

7-min. AMRAP:
10 power snatches
3 bar muscle-ups

M  75 lb.     F 55 lb.

Thursday, March 10, 2016

Friday 3.11.16

Front Squat 

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

 AMRAP 18 minutes:
15 box jumps @24/20", 
12 push presses @115/75LBS, 
9 toes-to-bar.

Wednesday, March 9, 2016

Thursday 3.10.16


“Goat Day”

On the Minute for 20 Minutes

Odd: Goat 1

Even: Goat 2

*During the warmup you will decide what you want to work on

Great day to build confidence and work on movements you struggle with.

Tuesday, March 8, 2016

Wednesday 9 March 2016

9 March 2016
Strength
Push Press 
3x3 @ 80%,85%,90%
 
Cashout
On The Minute x 12
Odd: 7 Push Press 
Even: 7 Thruster

Monday, March 7, 2016

Tuesday 3.8.16


“Wedding Crashers”
AMRAP 9
2 Power Cleans (135/95)
2 Box Jump Overs (24/20)
4 Power Cleans (135/95)
4 Box Jump Overs (24/20)
6 Power Cleans (135/95)
6 Box Jump Overs (24/20)

-Continue going up by 2’s-

Sunday, March 6, 2016

Monday 3.7.16 **1730 Class Only**

Strength

Power Clean

3x3 @ 80%,85%,90%


“Talladega Nights”

AMRAP 3

7 Burpees

7 Medball Squat Jumps (20/14)

-Rest 3 Minutes-

AMRAP 3

Row for Calories

-Rest 3 Minutes-

7 Burpees

7 Medball Squat Jumps (20/14))

-Rest 3 Minutes-

AMRAP 3

Row for Calories

Saturday, March 5, 2016

Local event for great cause!!

Centurions! A local event to benefit a great cause if you're interested. There are different divisions so all can participate. Take a minute to check it out! https://www.facebook.com/events/549732925182609/

Friday, March 4, 2016

Saturday 3.5.2016

WORKOUT 16.2

***Athletes Registered for Open Be There at 0900***

***Normal Class Starts at 1000***

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Thursday, March 3, 2016

Friday 3.4.16 ** 1730 Class Only**

Strength

Deadlift 

3x3 @ 80%,85%,90%


Diane

21-15-9 reps:

Deadlift @225/155LBS

Handstand Push-ups



Wednesday, March 2, 2016

Thursday 3.3.16

Strength

Front Squat

3x3 @ 80%,85%,90%


AMRAP 20: Teams of 2

1 k Row

100 Air Squats

100 Sit-Ups

100 Kettlebell Swings (53/35)

*Split reps anyhow

**1730 Class Cancelled!!**

Sorry Folks, 1730 class for today is cancelled.

Tuesday, March 1, 2016

Wednesday 3.2.16

Strength

Front Squat

3x3 @ 80%,85%,90%

 

“Midnight Train”

On The Minute x 14 Minutes

Odd: 7 Power Cleans (135/95) + 30 Double Unders

Even: 7 Chest to Bar Pull-Ups + 7 Wallballs (30/20)