Saturday 10.1.16

Saturday 10.1.16

"Midline Madness V2"

3 Rounds (NFT)

10 Strict Toes 2 Bar

20 Abmat Sit-Ups

30 Hip Extensions

40 Flutter Kicks

50 Banded Good Mornings

60 Second Elbow Plank Hold

"Push Yourself... because no one else is going to do it for you"

****No 0530 Class for Friday 30 September 2016****

Friday 9.30.16 ****No 0530 Class****

Friday 9.30.16

"Whatchamacalit"

3 Rounds

30 Hang Power Cleans (95/65)

30 Situps

30 Box Jumps (24/20)

"Look in the mirror... THAT'S your competition"

Foundations class 01 October 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

Thursday 9.29.16

Thursday 9.29.16

"Escape from Wonderland"

3 Rounds:

75 Double-Unders

50 Air Squats

25 Calorie Row

"Be stronger than your strongest excuse"

Wednesday 9.28.16

Wednesday 9.28.16

"Hot Mess"

Teams of 2

AMRAP 30

9 Ring Muscle-Ups

9 Thrusters (165/115)

9 Deficit Handstand Pushups (90/45)

9 Power Cleans (165/115)

9 Bar Muscle-Ups

9 Jerks (165/115)

9 Pistols (each leg)

9 Kettlebell Swings (70/53)

100' Optional Handstand Walk

"Today I will do what others WON'T... So tomorrow I can do what others CAN'T"

~ Anonymous

Tuesday 9.27.16

“Chunky” 

5 Rounds:

10 Kettlebell Snatches (53/35#)

20 Calorie Row

Monday 9.26.16

“Charleston Chew”

7 Rounds:

11 Front Squats

10 Push Jerks

Rx – 135/95

Saturday 9.24.16

“Almond Joy”

 5 Rounds:

1 Rope Climb
12 Toes to Bar
1 Rope Climb
12 Dumbbell Squat Cleans (50’s/35’s) 

Friday 9.23.16

Power Clean
Find 1RM
“Skor”
AMRAP 10:
10 Power Snatch (95/65)
10 Box Jump Overs (24/20) 

Thursday 9.22.16

Deadlift
Find 1RM
“Jim”
9 Rounds:
24 Pushups
8 Deadlifts (215/135) 

Wednesday 9.21.16

Push Press
Find 1RM “Toblerone”
5:00 Row for Max Meters, Rest 5:00 
3:00 Row for Max Meters, Rest 3:00 
1:00 Row for Max Meters 

Tuesday 9.20.16

Front Squat Find 1RM 
“Heath” AMRAP 12:
10 Jerks (135/95) 
10 Toes to Bar
30 Double-Unders 

Monday 9.19.16

Push Press 1x5@60%,1x5@65%,1x5@70% “PowerHouse”
800 Meter Run
50 Sit-Ups, 50 Deadlifts (135/95) 800 Meter Run
35 Sit-Ups, 35 Deadlifts (135/95) 800 Meter Run 

20 Sit-Ups, 20 Deadlifts (135/95) 

Friday 9.16.16

Deadlift

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

“PayDay” 

AMRAP 2:00: Clean and Jerks (185/135)

Rest 3:00

AMRAP 1:45: Clean and Jerks (155/105)

Rest 3:00

AMRAP 1:30: Clean and Jerks (135/95)

Rest 3:00

AMRAP 1:15: Clean and Jerks (115/80)

Rest 3:00

AMRAP 1:00: Clean and Jerks (95/65)

 

Thursday 9.15.16

“Fast Break”

5 Rounds of 3:00 On/1:00 Off:

200 Meter Run

15 Wallballs

Max Reps Burpee Box Jumps (24/20) in time remaining.

 

Wednesday 9.14.16

Power Clean

1x5@60%

1x5@65%

1x5@70%

​

“The Other Total”

1-Rep Max Bench Press

1-Rep Max Overhead Squat

 

Tuesday 9.13.16

“Baby Ruth”

200 Double-Unders

75 Calorie Row

50 Box Step-Ups*

*Females Rx – 35lb KB to a 20″ Box

*Males Rx – 53lb KB to a 24″ Box

 

Monday 9.12.16

 Front Squat 

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

“Nutrageous”

AMRAP 15:

5 Power Cleans (155/105)

5 Burpees over the Barbell

 

Saturday 9.10.16

Foundation Class from 0900-1100

Normal Class starts at 1100

“Always Remembered”

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

2977 Meter Row “Cash-Out”

One athlete working at a time. Partition as needed.

 

**Foundations class 10 September 2016**

Foundations class 10 September 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

Friday 9.9.16

Push Press

1x5@75%

1x3@85%

1x1@95%

“Take Five”

4 Rounds of :45 On/:15 Off:

Thrusters (95/65)

Double-Unders

Push Ups

Russian Kettlebell Swings (70/53)

Rest

Score is max reps, scored separately at each station.

Thursday 9.8.16

“Diane”

21 – 15 – 9:

Deadlifts (225/155)

Handstand Pushups

Wednesday 9.7.16

Deadlift 

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

​

“Rocky Road”

AMRAP 10:

10 Power Snatch (95/65)

15 Calorie Row

Saturday 9.3.16

Saturday 9.3.16

 “Kit Kat”

5 Rounds:

15 Chest to Bar Pull-Ups

400 Meter Run

Labor Day Closure Reminder

Friendly Reminder that the facilities will be closed Friday 9/2, Saturday 9/3 and Monday 9/5.

Friday 9.2.16

Friday 9.2.16

Front Squat

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

 “Idaho Spud”

AMRAP 10:

10 Sumo-Deadlift High Pulls (115/80)

10 Lateral Barbell Burpees

"Change your actions, change your life"

**Foundations class 10 September 2016**

**Foundations class 10 September 2016**
Due to Training Holiday our next Foundations class will be held 10 September 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.