Saturday, 30 September

Warm up

Foam rolling

Samson stretch (:20 each side)

1 lap walking lunges

10 GHD sit-ups

1 lap broad jump

WOD
For time:

In teams of 2-run 400m together, 50 box jumps (24”/20”), 40 TTB, 30 power cleans (135/95), 20 deadlifts (225/155), 100 double unders

Other than the run, 1 partner working at a time

Friday, 29 September

Warm up
10 GHD sit ups
5 strict pull ups
10 push ups
15 air squats
50 single or double unders

WOD

8:00 AMRAP
10 TTB
30 Double unders
Rest 4:00
8:00 AMRAP
20 Wall balls (20# at 10’ target/14# at 9’ target)
run 200m

Thursday, 28 September

Warm up

3 rounds

10m walking lunges

10 crunches

10 lying hip raises

WOD

For time 21-15-9

hand release pushups

air squats

burpees

Updates- Gym closed tomorrow.

The gym will be closed tomorrow for the 1st Med Brigade Org Day.  We will reopen Friday.

The gym will also be closed for the Columbus Day 4 day.  That will be the 6th thru the 9th of October.  Due to that the next foundations class will be on the 14th of October.

Sorry about the late notice

Wednesday, 27 September 2017

Wednesday, 27 September 2017

Warm up

Burganer warm up

3 wall walks

Skill

10:00 alternating EMOM

Even: 20 double unders

Odd: 3-5 HSPU

Strength

Overhead squat 5-5-5 (135/95)

Snatch balance 3-3-3 (115/85)

Hang squat snatch 1-1-1 (95/65)

Tuesday, 26 September 2017

Warm up

10 PVC pass throughs

10 PVV/ATW

10 scap retractions

BB only:

5 Good mornings, 5 back squats, 5 elbow rotations, 5 strict presses, 5 Stiff legged deadlift

5 front squats

Strength

Take 8 minutes to establish 1RM for the snatch

WOD

10:00 alternating EMOM

Even: 5 back squats (185/155)

Odd:  3 front squats (155/115)

Evening Class is at 1730 again

I tried to bring the class to 1700, but that didn't work out well.  That being as it is.  The evening class will be at 1730 again.  Sorry for any confusion.




Coach Jake (from State Farm)

Monday 25 September 2017

Warm up
10 GHD sit ups
20 Double unders
20 second Samson stretch each side
5 alternating spiderman and reach (10 total)
1 lap walking lunges

WOD
20:00 AMRAP
7 power cleans (135/95)
7 burpees
200m run

 

Saturday 23 Sep 2017

PARTNER WOD!


WARM UP

400m run
10 PVC OHS
10 kip swings
1lap inch worms
1lap burpee broadjump
10 pass/atw

METCON


Complete as many rounds as possible in 20 mins of: 7 Chest-to-bar Pull-ups 7 Burpees 7 Power Snatches, 95/65 lbs

Friday 22 Aug 2017

WARM UP

3 rounds
100m Row
5 naked bar front squats
5 naked bar shoulder press
2 wall walks

10 pass/atw
1/2 lap handstand walk or 60 sec handstand hold

METCON

For time: Run, 400 m 21 Shoulder Press, 95/65lbs Run, 400 m 21 Push Press, 95/65lbs Run, 400 m 21 Push Jerks, 95/65lbs Run, 400 m

Thursday 21 Sep 2017

WARM UP

200m jog
2 laps side shuffle
2 laps Carioca
1 lap inchworm
1 lap bear walk
10 air squats

10 kip swing
10 shoulder sweeps
10 pass/ATW
to loosen the shoulders after all the rig work this week.

STRENGTH

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

METCON

30 Thrusters (135/95) for time.

Wednesday 20 Sep 2017

WARM UP

500m Row
10 squat jumps
10 lunges
10 kip swings
1 lap inch worm
1 lap burpee broad jump

SKILL

EMOM 10 min
Chest to Bar Pull Ups

If you don't have chest to bar pull ups, scale the exercise to your level and work on technique and reps.


METCON


25-20-15-10 reps, for time of:
Row (calories) Box Jump, 24/20 in

Tuesday 19 Sep 2017

WARM UP

400m Jog

3 Rounds

5 PVC OHS
5 Kip Swings
1 Wall Walk

10 Pass/ATW
10 Shoulder Sweeps

STRENGTH

Squat Clean

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

If you do not know your 1RM, find a heavy weight that you can complete the reps with good form.

METCON

7 min AMRep

800m Run
As many reps as possible in the remaining time of Power Snatch 115/80lbs
scale weight as necessary

Monday 18 Sep 2017

Warm Up

500m Row
10 PVC OHS
10 Handstand Trap Press
10 5lb plate shoulder flys
10 Kip Swings
10 shoulder Sweeps


METCON

Complete as many rounds as possible in 15 mins of: 3 Handstand Push Ups 5 Pull-ups 7 Knees To Elbows

Friday 15 Sep 2017

NOTE: There won't be a coach for 1130 today, however, rowers are available, so you can do the workout.  The 800m route is to the left to the sidewalk of 72nd take a left on the sidewalk down support, another left at the entrance at the end of the parking lot, and then a left up the access road to the start point.  Or you can just do 2 400m runs.  Sorry this got out so late.


Warm up x2
10 medicine ball cleans 20/14
10 Hollow Rocks
10 Air Squats

Recovery:
800m run
1000m row
800 run

Wednesday 13 Sep 2017

Warm up x2
Frankenstein
Duck walk
Crab walk
Inchworm
Walking lunges

Strength: Back Squat 3x5
5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

15min AMRAP
300m row
21 overhead squat 75/55

Tuesday 12 Sep 2017

NOTE 0530 has moved to 0515 and will be Monday through Friday!

Warm - up Coaches Choice

Skill
Every 1 min for 10 mins: 10 Double Unders

METCON

10:00 AMRAP
6 Deadlifts 225/155
9 Toes- to- bars
12 Hand Release Push-ups

*Scale weight and movements as needed

Saturday 09 Sep 2017

Fundamentals Class will be at 0830-1030

Remember to bring a water source and dress for exercise.

The Saturday partner WOD begins at 1030

Warm Up

400m jog

1 lap inchworm
1 lap walking lunge
1 lap burpee broad jump
10 pull ups
10 shoulder sweeps
10 pass/ATW

METCON

The Painful Plate

Partner AMRAP 20 min

10 Bumper plate thrusters (45/25 lbs) 10 Bumper Plate Burpees 10 Overhead Lunges, alternating legs While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.

GYM IS CLOSED! Thurs and Fri.

Kieschnick Fitness Center will be closed today and tomorrow, as it will be used for billeting for soldiers returning from hurricane Harvey assistance missions.  As far as I know right now, the gym will be open on Saturday.  I will post updates as I get them. 

Thursday 07 Sep 2017

Warm Up

3 rounds

200m run
10 kip swing
10 PVC thruster
10 lunges

10 shoulder sweeps
10 pass/atw

Strength

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

METCON

12-9-6 reps, for time of:
Thruster, 95/65 lbs Pull-up

September Foundations Class

Foundations class for September will be held this Saturday at 0830 at Kieshnick fitness center.  Kieshnick is located at the corner of 72nd and Support ave.  The class time is 2 hours.  Please bring a water source as it will be needed.  All new athletes are required to sign a standard release form prior to class.  There will be a workout at the end of class.  I hope to see you all there!

Coach Jacob.

Wednesday 06 Sep 2017

Warm Up

500m Row

3 rounds

5 pull ups
10 push up
15 Air squats

10 shoulder sweeps
10 pass/ATW

Skill

10 min EMOM
1 rope climb

METCON

5 RFT: Wall Balls and Toes To Bars

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

12 Toes To Bars

Late Updates for the Week

Two big updates for the week.  0530 will only be Wednesday and Friday this week.  Sorry for the inconvenience.  Also because I will be taking the evening class, for the time being the time will shift to 1700 instead of 1730.

I'm sorry all of this is getting out so late. I've been having technical difficulties all weekend.

Tuesday 05 Sep 17

Warm Up

500m run
1 Lap Carioca
1 Lap inch worm
60 sec hand stand hold
10 kip swing
10 air squats

Strength

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

METCON

3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees