Friday, September 30, 2016

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"

Thursday, September 29, 2016

****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"

Wednesday, September 28, 2016

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"

Tuesday, September 27, 2016

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, September 26, 2016

Monday 9.26.16


“Charleston Chew”

7 Rounds:

11 Front Squats

10 Push Jerks

Rx – 135/95

Friday, September 23, 2016

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) 

Thursday, September 22, 2016

Friday 9.23.16


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

Wednesday, September 21, 2016

Thursday 9.22.16


Deadlift
Find 1RM
“Jim”

9 Rounds:
24 Pushups
8 Deadlifts (215/135) 

Tuesday, September 20, 2016

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 

Monday, September 19, 2016

Tuesday 9.20.16


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

Sunday, September 18, 2016

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) 

Thursday, September 15, 2016

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)

 

Wednesday, September 14, 2016

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.

 

Tuesday, September 13, 2016

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

 

Monday, September 12, 2016

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

 

Sunday, September 11, 2016

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

 

Friday, September 9, 2016

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.



Thursday, September 8, 2016

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.

Wednesday, September 7, 2016

Thursday 9.8.16

“Diane”
21 – 15 – 9:
Deadlifts (225/155)
Handstand Pushups

Tuesday, September 6, 2016

Wednesday 9.7.16


Deadlift 

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

“Rocky Road”

AMRAP 10:

10 Power Snatch (95/65)

15 Calorie Row

Friday, September 2, 2016

Saturday 9.3.16





Saturday 9.3.16

 “Kit Kat”

5 Rounds:

15 Chest to Bar Pull-Ups

400 Meter Run

Thursday, September 1, 2016

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.