Monday 8.1.16

Back Squat 

1x5@60%

1x5@65%

1x5@70%

​

“Surfer on Acid”

3 Rounds:

400 Meter Run

21 Burpees

Saturday 7.30.16

"Rankel"


AMRAP 20
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53)
200 Meter Run


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Friday 7.29.16

Strict Press
1x5 @ 75%
1x3 @ 85%
1x1 @ 95%


"Hummer"
3 Rounds:
50 Double Unders
25 Toes to Bar
10 Clean and Jerks (135/95)

Thursday 7.28.16

"Cookies and Cream"
Teams of 2
AMRAP 20
60 Calorie Row, 60 Kettlebell Swings (53/35)
50 Calorie Row, 50 Box Jumps (24/20)
40 Calorie Row, 40 Burpees
30 Calorie Row, 30 Wallballs (30/20)
20 Calorie Row, 200 Meter Run

Wednesday 7.27.16

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


"Weightlifting Wednesday"
A) Build to a heavy set of 3 Push Press
B) Build to a heavy set of 2 Push Jerk
C) Build to a heavy single Split Jerk


Happy Lifting!!!

Todays 0530 Class is Cancelled

Sorry for the short notice.

Tuesday 7.26.16

“Sugar Daddy”

21 – 15 – 9

Deadlifts (225/155)

400 Meter Run

Monday 7.25.16

Bench Press 

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

​

“Snake Bite” 

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups

Saturday 7.23.16

Saturday 7.23.16

Team 10K Row

Teams of 3

Row 10K

*Athletes change every 250m

Friday 7.22.16

Friday 7.22.16

Back Squat 

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

“2015 Master’s Chipper”

1,000 Meter Run

25 Power Cleans (135/95)

25 Box Jump Overs (24/20)

25 Chest to Bar Pull-Ups

50 Wallballs (20/14)

25 Chest to Bar Pull-Ups

25 Box Jump Overs (24/20)

25 Power Cleans (135/95)

Thursday 7.21.16

Thursday 7.21.16

“Cinnamon Buns”

Two Teams

AMRAP 20:

10 Calorie Row

25′ Walking Lunge

50′ Prowler Push (45/0)

Workout is done funnel style.

Athlete 1 starts with the Rower.

Once calories are completed, Athlete 2 can start the Rower, and so on.

Before returning to the rotation, athletes complete the 25′ Walking Lunge and 50′ Prowler.

Score is total calories on the Rower.

Today's 11:45 class is cancelled!!!

Wednesday 7.20.16

Wednesday 7.20.16

Strict Press

3x3 @ 80%,85%,90%

“Weightlifting Wednesday”

Snatch Balance

Build to a Heavy Set of 3

Hang Squat Snatch

Build to a Heavy Set of 2

Squat Snatch

Build to a Heavy Set of 1

Goal today is body positioning and speed beneath the bar.

Tuesday 7.19.16

Tuesday 7.19.16

“Cherry Garcia” 

21 Thrusters (75/55)

21 Kettlebell Swings (53/35)

400 Meter Run

15 Thrusters (75/55)

15 Kettlebell Swings (53/35)

400 Meter Run

9 Thrusters (75/55)

9 Kettlebell Swings (53/35)

400 Meter Run

Monday 7.18.16

Monday 7.18.16

Deadlift 

3x3 @ 80%,85%,90%

“The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

Saturday 7.16.16

"Snatch Chief"

5 Rounds
3 Minutes On 1 Minute Off 3 Power Snatch (135/95)
6 Push-Ups
9 Air Squats 

Friday 7.15.16

Bench Press

3x3 @ 80%,85%,90%

 “Bad Attitude”

5 Rounds On The 3 Minute

200 Meter Run

In the Remaining Time Squat Clean Thrusters (155/105)

*Score is total number of Squat Clean Thrusters

Thursday 7.14.16

Teams of 2

21-18-15-12-9-6-3

Burpee Over the Rower

Calorie Row

*One partner completes 21’s then second partner completes

21’s and so on until each partner completes 3 and 3

 

Wednesday 7.13.16

Back Squat

3x3 @ 80%,85%,90%      

 “The Other Total”

A) 1 Rep Max Clean

B) 1 Rep Max Bench Press

C) 1 Rep Max Overhead Squat

Tuesday 7.12.16

“Holy Cannoli”
5 Rounds
15 Chest to Bar 
25 Calorie Row 
50 Double Unders 
1:00 Rest
*Rest is included in total time 

Monday 7.11.16

Strict Press
3x5 @75%,80%,85%
“Hang Squat Snatch Biathlon”
400 Meter Run
21 Hang Squat Snatch (115/80)
400 Meter Run
15 Hang Squat Snatch (115/80)
400 Meter Run
9 Hang Squat Snatch (115/80)
*200 Meter Run Penalty Each Time the Bar is Dropped 

Saturday 7.09.16

Foundation class is 0900-1100

Normal class starts at 1100 

“Crazy Kruger”

3 Rounds for Time

800 Meter Run

21-15-9

Kettlebell Swings (70/53)

Burpees

**Foundations class 09 July 2016**

**Foundations class 09 July 2016**

Foundations class will be held 09 July 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Friday 7.8.16 **All Classes Tomorrow**

Deadlift

1x5@75%

1x5@80%

1x5@85%

“Wayne’Swirled”

21-15-9

Clean and Jerk (135/95)

Toes to Bar

Thursday 7.7.16

“Big Foot’s Lodge” 

AMRAP 15

10 Deadlifts (225/155)

15 Unbroken Wallballs (20/14)

 

Wednesday 7.6.16

Bench Press 

1x5@75%

1x5@80%

1x5@85%

​​

“Buttery Swirl”

1200 Meter Run

100 Squats

80 Sit-Ups

60 Push-Ups

40 Pull-Ups

5 July 0530 class is cancelled!!

Sorry folks, 0530 class is cancelled!!

**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

Tuesday 7.5.16

Back Squat​​​

3x5 @75%,80%,85%

​​

“Chunky Monkey”

3 Rounds for Time

21 Calorie Row

15 Box Jumps

9 Power Snatches (115/80)

 

**Foundations class 09 July 2016**

**Foundations class 09 July 2016**

Foundations class will be held 09 July 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

No classes until 5 July 16

Due to 4 July Holiday weekend, the gym will be closed.