Thursday 6.30.16

“OHS-ATHON”

100 Overhead Squats (95/65)

*10 Toe to Bar Penalty Each Time to Set is Broken

**New Class Schedule starting 5 July 16*

** The new schedule for classes starting 5 July 16**

05:30-06:30 Mon thru Fri

11:45-12:45 Mon thru Fri

17:30-18:30 Mon thru Fri

10:00 Saturday

Wednesday 6.29.16

“Weightlifting Wednesday”

Build to a heavy

Front Squat+Push Press+Thruster

“Cash Out”

Death by Thruster at 65% of above number

Minute 1: 1 Thruster

Minute 2: 2 Thrusters

Minute 3: 3 Thrusters

…and so on until you can no longer get that number in the minute!

6.28.16 **1730 class Cancelled!!**

Today's 1730 class is cancelled!!

Tuesday 6.28.16

“Boom Chocolatta”

5 Rounds for Time

12 Burpees

12 Pull-Up

200 Meter Run

 

Monday 6.27.15

“Pumped Up Game Changer”

21 – 15 – 9

Deadlift (275/185)

Box Jump (30″/24″)

**No Saturday Class**

There will not be a Saturday class.

Friday 6.24.15

Strength

Build to a 1 Rep Max Strict Press

WOD

“The Night Watch”

21-15-9-15-21

Wallball (20/14)

Box Jump Over (24/20)

200 Meter Run

Thursday 6.23.15

Strength

Build to a 1 Rep Max Back Squat

WOD

“JT”

21-15-9

Handstand Push Up

Ring Dip

Push Up

Wednesday 6.22.15

“Weightlifting Wednesday”

Build to a 1 Rep Heavy Deadlift

“Cash-Out”

On The Minute for 12 Minutes

Min 1: 8 Romanian Deadlifts

Min 2: 40sec Plank Hold

Min 3: 40 Double Unders

Romanian Deadlift:

https://youtu.be/WtWtjViRsKo

Tuesday 6.21.15

Strength

Build to a 1 Rep Max Squat Clean

WOD

“Nancy”

5 Rounds

400 Meter Run

15 Overhead Squats (95/65)

Monday 6.20.15

STRENGTH

Strict Press

1x5@60%

1x5@65%

1x5@70%

WOD

“Hulk Hogan”

On the 2 Minute for 20 Minutes

3 Muscle Ups

5 Power Cleans (185/135)

7 Burpees

Saturday 6.18.15 **Class at 10:00**

“Fight Gone Bad”

3 Rounds:

1:00 – Wallballs (20/14)

1:00 – Sumo Deadlift High Pulls (75/55)

1:00 – Box Jumps (20″)

1:00 – Push Presses (75/55)

1:00 – Row for Calories

1:00 – Rest

Friday 6.17.15 *Gym Closed, No Classes*

Strength

Deadlift

1x5@60%

1x5@65%

1x5@70%

Suggested WOD:

“The Last Supper”

TABATA

(8 Rounds of 20 Seconds of Work 10 Seconds of Rest)

Deadlift (185/135)

Pull-Up

Front Squat (135/95)

Double Under

Thursday 6.16.15 **No 0530 Class**

“The Scream”

3 Rounds

Teams of 2

10 Kettlebell Swings (70/53)

100 Meter Run

10 Kettlebell Swings (70/53)

200 Meter Run

10 Kettlebell Swings (70/53)

300 Meter Run

*you do 10 and 100 I do 10 and 100 and so on…

 

Wednesday 6.15.15

Strength

Squat Clean

1x5@60%

1x5@65%

1x5@70%

WOD

“The Starry Night”

Teams of 3

AMRAP 7 Strict Press

50 Reps (95/65)

50 Reps (115/80)

Max Reps (135/95)

-3 Minute Rest-

AMRAP 7 Front Rack Walk Out Lunges

50 Reps (115/75)

50 Reps (135/95)

Max Reps (155/105)

-3 Minute Rest-

AMRAP 7 Push Press

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

Tuesday 6.14.16 ** No 0530 Class**

“Mona Lisa”

5 Rounds for Time

15 Toe to Bar

20 Calorie Row

25 Wallballs (20/14)

Monday 6.13.15

Strength

Back Squat

1x5@60%

1x5@65%

1x5@70%

WOD

“Grace”

30 Clean and Jerks (135/95)

 

Saturday 6.11.15 **Foundations Class at 0900-1100**

**Foundations Class is 0900-1100**

Normal class starts at 11:00

WOD

3 Rounds:

800 Meter Run

30  Squat Cleans (95/55)

30 Burpees

Friday 6.10.15

STRENGTH

Strict Press

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

WOD

6 Rounds

13 Thrusters (115/80)

14 Chest to Bar Pull-Ups

**Foundations class 11June2016**

**Foundations class 11June2016**

Foundations class will be held 11June2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Thursday 6.9.15

“Annie’s on the Run”

50 – 40 – 30 – 20 – 10

Double-Unders

Abmat Sit-Ups

200 Meter Run after each round.

Wednesday 6.8.15

STRENGHT

Deadlift 

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

WOD

“Viagra”

Teams of 3

AMRAP 7 Thrusters

50 Reps (95/65)

50 Reps (115/80)

Max Reps (135/95)

-3 Minute Rest-

AMRAP 7 Hang Power Clean

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

-3 Minute Rest-

AMRAP 7 Deadlift

50 Reps (185/135)

50 Reps (225/155)

Max Reps (275/185)

Tuesday 6.7.15

“Strict Nicole”

AMRAP 20

400 Meter Run

Max Unbroken Strict Pull-Ups

Monday 6.6.15

Strength

Squat Clean

1x5@75%

1x3@85%

1x1@95%

WOD

“Escape From Wonderland”

3 Rounds for Time:

75 Double Unders

50 Air Squats

25 Calorie Row

Saturday 6.4.15 *No foundations Class Tomorrow* Regular class at 10:00

There will not be a Foundations class tomorrow.  Normal class starts at 10:00.

“Adderall”

0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time

10-13 Minute: Rest

13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time

20-23 Minute: Rest

23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

No Foundations Class for June

There will not be a Foundations Class for the month of June.  Apologize for the inconvience.

Friday 6.3.15

Strength

Back Squat

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

WOD

“Valtrex”

Side Effects: Nausea, Dizziness, Skin Rash

4 Rounds:

21 Pull-Ups

15 Box Jump Overs (24/20)

9 Deadlifts (255/175)

**Noon Class Cancelled until further Notice**

Until further notice, there will no longer be a noon class.

Thursday 6.2.15

“B12”

AMRAP 20

Class divides into 2 Teams

10 Calorie Row

50 Meter Prowler (135/90)

200 Meter Run

*Funnel Style: As station in front of you clears you enter