Friday 1 Sep 2017

Box closed for the 4 day. Enjoy your weekend - From your Coaches at Centurion!

Here is a WOD you can easily do at home.

For Time:
100 Air squats
100 Walking lunges
100 Sit-ups (with an ab mat if you have one)

Thursday 31 Aug 2017

0530 & 1130 classes

Warm-up:
400m run
Leg swings
Arm swings
Ankle rotations
2x Plank going from elbows to hands for 20seconds, rotate. (equals 4 planks)
2x Bridge plank 20seconds, try to raise one leg, rotate. (equals 4 planks)
Lat activations on the rig
Wrist mobility

WOD:
Death by Kettlebell Swing
Starting with 2reps add 2reps every minute until you cannot complete all reps in one minute. If there are other athletes still working you will do jumping jacks until they can no longer complete their last rep.

Post-WOD:
100m sprint EMOM for 10minutes. Males aim for 20seconds or faster each round. Females aim for 25seconds or faster each round.

Wednesday 30 Aug 2017

0530 & 1130 classes. No 1730 class.

Warmup:
2 min Jump rope work
Small circles in plank position (on hands)
Sit and walk feet out to reverse plank (stomach up)
20m plank walk (on hands)
Lat activations on pull-up rig: regular grip, wide, narrow, hands facing regular/wide/narrow
Arm swings to position of try to touch hand behind back
Crisscross arm swings standing and bent over

Strength:
Strict press
5 @ 70% 1RM
5 @ 80%
5 @ 95%
ME @ 70%

WOD:
For Time
1000m row
50 dumbbell front rack thrusters (if we need to do barbell do lightweight 35/65#)
15 burpee pull-ups

Tuesday 29 Aug 2017

Classes: 0530 and 1150, no 1730.

Warmup:
400m run
10 arm swings
10 leg swings
10 kip swing
Samson stretch

Strength:
HSPU work
Make 3 ME attempts, scale as needed

WOD:
12-9-6-3
P. Clean 95/135#
Pull-up

Mon 28 Aug 2017

Note this week's schedule:
0530 Mon-Thurs
1130 Mon-Thurs
1730 cancelled (due to coach shortage)
Fri/Sat will be announced as we know box schedule for the 4 day weekend

Warm-up
400m run
-down & back:
High knees
Butt kickers
Karaoke
Shuffles
Side lunges
Inch worm
10 air squat
10 arm swings
10 leg swings

Strength
3 rep DL on a 2 min clock
75% of training max (90% of 1RM) at tempo x/1/3/1
85%
90%
75% (do ME - AMRAP)

WOD 12 min cap
40 cal row
30 T2B
20 double KB front squat 35/53 #s
10 double KB lunge 35/53 #s

Saturday 26 August 2017

Note on tomorrow's WOD.  As of now the gym is still open for tomorrow, so I'm posting the WOD.  I will post on the blog if there is a change.  Coach Angela will be coaching tomorrow.




WARM UP

Coaches Choice

METCON

Scooter

On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Friday 25 August 2017

WARM UP

400m Run
10 pull up
1 lap Carioca
10 kip swing
1 lap shuffle
10 naked bar shoulder press
1 lap burpee broad jumps
10 Air Squat

METCON

Dirty Thirty

For time:
30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders

Thursday 24 August 2017

WARM UP

500m row

1 lap inch worms
1lap kick walk

10 kip swing
Squat jumps
10 shoulder sweeps each arm
10 OHS w/ PVC
10 Pass/ATW

STRENGTH

Push Press
3x5
60/65/70# 1RM

METCON

AMRAP 5

10 Overhead Squats, 95/65 lbs 10 Box Jumps, 24/20 in

Wednesday 23 August 17

WARM UP

250m Row

1 lap inch worm
10 kip swings
1 lap burpee broad jumps
10 kip swings
1 lap kick march
10 kip swings

SKILL

10 Min EMOM
5 Toes to Bar

Try to focus on stringing all 5 reps together.  Scale as necessary.

METCON

For Time
1000m Row 

Tuesday 22 August 2017

WARM UP

500m Row

3 Rounds

5 Front squat pvc
5 pull up
5 sit up

Finish with 10 unbroken double unders

STRENGTH

Front Squat
3/2/1 Reps
75/85/95% 1RM

METCON

AMRAP 5

4 Power Cleans 155/105 lbs
24 Double Unders
10 Pull Ups

Saturday 19 August 2017

WARM UP


Coaches Choice




METCON


AMRAP 20


40 Double Unders
Plank Hold


Partner A completes 40 double unders while partner B holds a plank. Once they get to 40 DUs, partners switch places.

Friday 18 August 2017

WARM UP

3 Rounds

Run 200 m
1lap Carioca
1 lap shuffles
5 kip swings

METCON

Nicole

Complete as many rounds in 20 minutes as you can of: Run, 400 m max rep Pull-ups

Thursday 17 August 2017

WARM UP

Jog 400 m
1 lap Carioca
1 lap side shuffle
1 lap inchworm

3 rounds

5 squat jumps
5 hand release push up
5 toes to bar

STRENGTH

Bench Press

3/2/1 reps
75/85/95 % 1RM

METCON

Tabata Kettlebell swings
53/35 lbs

16 August 2017

WARM UP

500m Row

3 Rounds

5 pull ups
10 push ups
15 air squats

10 kip swings
10 shoulder sweeps
10 pass/around the world

SKILL

10 min
Handstand walk drills

METCON

AMRAP 10

50 Double Unders 10 Back Squats, 135/95 lbs

Tuesday 15 August 2017

Warm Up

Jog 200 m
1 lap inchworm
1 lap kick walk

3 rounds
1 wall walk
5 kip swings
5 pvc OHS

Strength

3x5 Snatch
60/65/70 % 1RM

METCON

Every 1 min for 10 mins, alternating between: 5 Strict Pull-ups 5 Handstand Push-ups

Monday 14 August 2017

The Ghost

6 rounds, 1 min per station, of: Row (calories) Burpee Double Under Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Saturday 12 August 2017

Primal Bear Complex


As many reps as possible in 20 mins of: --Full Bear Complex-- (If you drop weight during round - start over) 1 Power Clean 95 lbs 1 Front Squat 95 lbs 1 Push Press 95 lbs 1 Back Squat 95 lbs 1 Push Press 95 lbs Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements).......One partner rests, one partner does the Bear Complex, switch each round. Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.

Friday 11 August 2017

1730 Class is canceled.  The gym will be closing early for a post event.  1130 is still on.

Warm up

Row 500 m
1 lap inchworm
1 lap kick walk
1 lap butt kickers
10 hand release push up
10 sit ups
10 air squats

AMRAP 15 mins: Rows and Push-ups

Complete as many rounds as possible in 15 mins of: Row, 250 m 25 Push-ups

Thursday 10 August 2017

Warm Up

Run 400 m
2 laps Carioca
1 lap burpee broadjump
10 push ups
10 air squats
10 sit ups

Strength

Shoulder Press
3x5
60/65/70% 1RM

METCON

For time: 50 Wall Balls, 20/14 lbs, 10/9 ft 40 Box Jumps, 24/20 in 30 Burpees

Wednesday 09 August 2017

Warm Up

Sally up

10 shoulder sweeps each arm

10 kip swing

10 pass/around the world

Skill

15 min

Muscle up drills 

Pull up drills

METCON

Jackie

Row 1000 m

50 thrusters 45/35 lbs

30 pull-ups 

Tuesday 08 August 2017

Warm up

Jog 400m
2 laps side shuffle
1 lap lunge stretch
1 lap kick walk

3 rounds

5 PVC thrusters
5 hand release PU
5 Hollow rocks
5 pull ups

Strength

Front Squat
3x5
60/65/70% 1RM

METCON

5 rounds for time of: 12 Wall Balls, 20 lbs 12 Toes To Bars

Monday 07 August 2017

Warm up

500m Row

1 lap inch worm

1 lap burpee Broadjump

2 laps carioca

3 rounds

10 PVC Overhead squat

10 lunges

10 kip swings

MetCon

For time: 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High Pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs At the start of each minute do 4 Burpees

Saturday 05 August 2017

0800 Foundations Class

1000 Partner WOD

AMRAP 5
Farmer Carry 2 KB Down and Back 53/35 lbs
Air Squats
Rest 1 minute

AMRAP 5
50 Double Unders
KBS 53/35 lbs
Rest 1 minute

AMRAP 5
200m Row
Burpees

You and your partner will switch back and forth between the 2 movements for the 5 minutes. Keep track of # of reps of Air Squats, KBS, Burpees for your score

Friday 04 August 2017

Angie

100 Pull ups
100 Push ups
100 Abmat sit ups
100 Squats

Thursday 03 August 2017

Strength

Squat Snatch
3x5
60/65/70% 1RM

METCON

100 Burpees for time

Wednesday 02 August 2017

Skill

15 min EMOM
5 Hand Stand Push Ups

Scale as necessary.  Focus on form and building technique on the wall.

METCON

Grace

30 Clean and Jerks 135/95 lbs


Sorry this is so late.  I thought I had already posted this.

1130 Canceled.

Sorry, I was trying to avoid this, but Im going to have to cancel 1130.  We will be back on scheduled tomorrow.