Sunday, July 31, 2016

Monday 8.1.16

Back Squat 

1x5@60%

1x5@65%

1x5@70%

“Surfer on Acid”

3 Rounds:

400 Meter Run

21 Burpees

Friday, July 29, 2016

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.

Thursday, July 28, 2016

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)

Wednesday, July 27, 2016

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

Tuesday, July 26, 2016

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.

Monday, July 25, 2016

Tuesday 7.26.16


“Sugar Daddy”

21 – 15 – 9

Deadlifts (225/155)

400 Meter Run

Sunday, July 24, 2016

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

Friday, July 22, 2016

Saturday 7.23.16

Saturday 7.23.16

Team 10K Row
Teams of 3
Row 10K

*Athletes change every 250m

Thursday, July 21, 2016

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)

Wednesday, July 20, 2016

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!!!

Tuesday, July 19, 2016

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.

Monday, July 18, 2016

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

Sunday, July 17, 2016

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)

Friday, July 15, 2016

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 

Thursday, July 14, 2016

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

Wednesday, July 13, 2016

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

 

Tuesday, July 12, 2016

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


Monday, July 11, 2016

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 

Sunday, July 10, 2016

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 

Friday, July 8, 2016

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!!


Thursday, July 7, 2016

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

Wednesday, July 6, 2016

Thursday 7.7.16


“Big Foot’s Lodge” 

AMRAP 15

10 Deadlifts (225/155)

15 Unbroken Wallballs (20/14)

 

Tuesday, July 5, 2016

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

Monday, July 4, 2016

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)

 

Friday, July 1, 2016

**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.