Monday 01 Jan 2017 New Years!

So enough people asked about it, that I decided to post a WOD for New Years.  I will be there tomorrow to sweat out the alcohol with you, so let’s ring in the New Years Centurion style!  Start time will be 1200 to give athletes ample time to wake up caffeinate and hydrate.

Warm Up

100 single Unders
10 PVC OHS
10 kip swings
10 jumping pull ups
10 unbroken DU or 30 SU

New Years 2018!

20+18 reps = 38 reps /3:80 = 4:20 rest

3 rounds, each round for time, of: 38 Pull-ups 38 Snatches, 75/55 lbs 38 Double Unders Rest 4:20 between each round.


Also on that note, the rest of the week will be back to our regular schedule

Saturday 30 December 2017

1000

Warm-up
Coach's choice

WOD
Deck of Death..!
For time: Flip cards from a standard 54-card deck (including 2 jokers). The number on the card equals the number of reps (face cards = 10, Aces = 15). Spades = Mountain Climbers (LEFT+RIGHT=1) Hearts = Push-ups Clubs = Lateral Jumps (over a KB, LEFT+RIGHT=1) Diamonds = sit-ups Jokers = 20 wall balls (20/14 -10/9)

Wait for last athlete to finish before flipping the next card.

Friday 29 December 2017

1130-1300

Warm-up
2 rounds:
10 burpees
10 kettle bell goblet squats, light weight
10 kettle bell swings, light weight
10 sit-ups
10 pushups
10 kip swings

Strength
3x10 double kettle bell front rack lunges
rest as needed between sets

WOD
Chipper
50 DL 185/120#
40 pull-ups
30 front squats 185/120#
20 ring dips
10 thrusters 185/120#

Thursday 28 December 2017

1130-1300

Warm-up
4 min jump rope
cat/cow stretch
10 kip swings
PVC Burgener warm-up for clean

Strength
3x ME pull-up hold

WOD
10-9-8-7-6-5-4-3-2-1
Shuttle runs 50"
GHD sit-ups
Hang power cleans 135/95#

Wednesday 27 December 2017

1130-1300

Warm-up
25 burpees
5 shuttle runs
10 each PVC PT/ATW/GM

Strength
3 rounds, 30 seconds each station:
5 strict press
5 kettle bell bent rows each arm
5 push press

10 min AMRAP
15 burpee box jump overs 24/20"
12 DL 155/125#

Tuesday 26 December 2017

Just a reminder, we are open this week from 1130-1300. Hope to see you there!

Warm-up
2min jump rope
5 shuttle runs
High knees
Butt kickers
Side lunges
Broad jumps
Spider man
Burpee sprints

WOD
12 min clock, 4 rounds of:
1 min kettle bell snatches 53/35
1 min sit-ups
1 min lunges

Post WOD
mobility and skill work time

Sunday 24 Dec 2017 1000 12 Days of Christmas

Twelve Days of Christmas

This is the big one!  We designed this just for our athletes who apparently have nothing better to do than torture themselves just before Christmas.  After you finish this workout, you will be ready to face Christmas dinner with confidence that your caloric deficit will cover whatever your family throws at you!  Merry Christmas!  

PS- Sorry We pushed this back a day.  Due to my getting a CQ shift at the last minute, I won’t be able to coach Saturday.

WARM UP

Coaches Choice

12 Days of Christmas

1 bar muscle up

2 body weight dead lift

3 30m sled pull

4 400m run

5 thruster 95/65#

6 burpee box jump over

7 snatch 95/65#

8 Pull ups

9 KBS 53/35

10 Jumping squats

11 double unders

12 Wall Balls

Friday 22 Dec 2017 1130-1300

Note:  I got hosed and have to cover down on someone else’s CQ shift, so this workout may get canceled.  Keep watching the blog, and I will post it by NLT 0730 am.


WARM UP

Run 400m

10 PVC thrusters
10 lunges
10 push ups
10 unbroken double unders

METCON

Complete as many rounds as possible in 25 mins of: 150 Double Unders 125 Kettlebell Swing (Russian)s 100 Air Squats 80 Shoulder Press, 45 lbs 60 Hang Power Cleans, 95 lbs 40 Front Rack Walking Lunges, 95 lbs 20 Burpee Over Bars

Holiday Schedule

Just posting the schedule for the remainder of the holiday season.

Tomorrow regular schedule
Friday- Training Holiday 1130-1300
Saturday- 1000 12 days of Christmas
Monday- Off
Tues-Friday- 1130-1300
Saturday- 1000
Monday- Off

Thurs 21 Dec 17

WARM UP

1 lap ea

High knee
Butt kickers
Carioca
Shuffle
Inchworm
Bear crawl

10 PVC Thruster
10 sit ups
10 hand release push up

STRENGTH

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

METCON

5 rounds for time of: Run, 200 m 15 Thrusters, 75/55 lbs

Wed 20 Dec 17

WARM UP

Run 400m

3 Rounds

2 wall walks
5 banded good mornings
5 pvc OHS

Followed by

10 shoulder sweeps ea side
10 unbroken double unders

SKILL

EMOM 10

Hand Stand Push Up

Scale as necessary.  If you can’t do hand stand push ups, but can do handstands on the wall, do negatives.  If you can’t do hand stands on the wall do wall walks.  Etc.  The goal is to get to hand stand push ups on the wall.


METCON

3 rounds for time of:

10 OHS 135/95 lbs

50 Double Unders

Tuesday 19 Dec 17

WARM UP

1 lap each

High knee
Butt kick
Carioca
Shuffle
inchworm

10 each
Kip swing
Banded good morning
Naked bar strict press

STRENGTH

3/2/1 Dead lift
75/85/95% of 1RM

METCON


Complete as many rounds as possible in 5 mins of: 15 Kettlebell Swings, 70/53 lbs 30 Double Unders

Sorry I’m postin super late. Got sick.

Monday 18 Dec 17

WARM UP

400m run

3 rounds
5 kip swings
5 hand release push up
5 air squat w/ 2 second pause at bottom

10 shoulder sweeps


METCON

Angie

For time: 100 Pull-ups 100 Push-ups 100 Sit-up (abmat)s 100 Air Squats

Saturday 16 Dec 17 cancelled

Class is cancelled.  I’ll be posting the holiday schedule as soon as possible.  Thanks

1730 15 Dec17 Canceled!

Sorry to have to cancel again.  The health issues in my family have started again.  I will be back as soon as they have resolved.  Thanks for all your patience and support. -Coach Jake

Friday 15 Dec 17

Warm Up

400m run

3 rounds

5 kip swing
10 push up
15 naked bar thruster


METCON

3 rounds for time of: 30 Pull-ups 30 Deadlifts, 155/115 lbs 30 Box Jumps, 24/20 in


Sorry for posting so late. Enjoy! -Coach Jake (from State Farm)

Thursday 14 December 2017

All classes on for today!

Warmup
Quick feet
High knees
Butt kickers
Carioca
Shuffles
Side lunge
Broad jump
Inch worm
Bear crawl
Crab walk
4xSprints

WOD
Fight Gone Bad Style
10 rounds
30 sec Jumping alt lunges
30 sec rest
30 sec Dips
30 sec rest
30 sec Body-weight deadlifts
30 sec rest
30 sec Handstand push-ups

add up total reps for each movement

Wednesday 13 December 2017

0515 & 1130. No 1730.

Today we have another Festive Birthday WOD and a little bird told me that there would be paleo friendly treats at the lunch Open Gym time...!

Warmup
400m run
2min Jump rope
Arm swings
Leg swings
Kip swings
PVC ATW/PT
28 air squats
28 push ups

Hannah's Festive 28th Birthday WOD!
For Time:
Buy in: 89s plank hold
12-13-28-13-12
Pull-up
Abmat sit-up
Kettle bell swing 53/35

Tuesday 12 December 2017

Schedule updates this week..
Tuesday 0515 & 1130. No 1730.
Wednesday 0515 & 1130. No 1730.
Thursday 0515 & 1130. 1730 is a maybe, stay on the lookout.

Warmup
400m run
2 min jump rope work
3x 30s plank
3x 30s bridge plank
6 position lat activations
Arm swings/leg swings

0515 class will do Phil's Festive 27th Birthday WOD
1130 can do Monday's posted WOD

Monday 11 December 2017

0515 & 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% 1 Rep training max (90% of 1RM)
5 @ 80%
5 @ 95%
ME @ 70%

WOD:
For Time
800m run
50 alternating kettle bell clean and jerks 53/35
15 burpee pull-ups

Saturday, 9 December 2017

Warm up
5:00 jump rope warm up
1 lap walking lunges
3 wall walks
5 pull ups
10 kettlebell swings (53/35)

WOD
with partner
200 double unders
100 sntaches (however) (115/85)
200m run (each athlete, relay style) x 2
100 kettlebell swings (53/35)
30 handstand push up
50 pull ups
200m run athletes run together

1730 canceled Friday 08 Dec 17

Unfortunately, I have to cancel the evening classes today due to a family emergency.  Angela will cover the 1130. I apologize for the inconvenience.  We should be good for saturday.

Friday, 8 December 2017

Warm up
10 kipping swings
10 air squats
10 PVC pass through
10 PVC ATW
10 PVC snatch balance
10 PVC BTN push press
10 GHD sit ups
200m jog

Strength
5 sets of 5 back squats (185/155)

WOD
20:00 AMRAP
5 pull ups
10 wall balls (20# to 10'/14# to 9')
15 power snatch (75/45)

Thursday, 7 December 2017

Warm up
5 hand release push ups
10 air squats
:30 alternating warrior squats
5 burpees
4 box step and step down
15 banded good mornings
20 abmat sit ups

Strength
Every :90 x 6
2 reps pausing power clean (pause at knee, mid thigh, and the catch)
50% / 55% / 60% / last 3 at 65% 1RM power snatch

WOD
4:00 AMRAP
400m run
21 power clean (135/95)
15 burpee box jump overs
rest 4:00
4:00 AMRAP
400m run
21 power clean (115/80)
15 burpee box jump overs
4:00 rest
4:00 AMRAP
21 power clean (95/65)
15 burpee box jump overs

Wednesday, 6 December 2017

Warm up
50 single unders
1 lap walking lunges
5 push ups
5 knees to elbow
BB only
5 good mornings
5 back squats
5 strict press
5 front squats
5 stiff-legged deadlift

Strength
5 sets of 5 snatch (135/95)

WOD
100 double under buy-in
5 rounds
15 box jumps (24/20")
15 Sumo deadlift high-pull (115/85)
15 burpees
15 toe to bar
100 double under cash-out

Tuesday, 5 December 2017

Warm up
Samson stretch (:20 each side)
Spiderman and reach (:20 each side)
10 PVC Pass through
10 scap retractions
10 air squats
10 kipping swings
3 wall walks

Strength
5 sets of 5 front squats (185/155)

WOD
10:00 EMOM
5 power cleans (155/110)
rest 2:00
10:00 EMOM
5 Deadlift (225/185)

Monday, 4 December 2017

Warm up
10 PVC pass through
5 pull ups
10 air squats
15 abmat sit ups
400m jog

Strength
5 sets of 5 strict press (115/85)

WOD
9-15-21-15-9
Thruster (95/75)
Burpee
Kettlebell swings (53/35)
 

Saturday 2 December 2017

0830 Foundations

1030 WOD

Warmup

Ladder drills:

Quick feet

Single leg hops

Lateral jumps in/out

Horizontal jumps (skip 2 spaces)

Pushup position shoulder tap through

Crab walk forward

Crab walk backward

Two vertical jumps in each space

Partner WOD

100 wall balls

200m run with wall ball (partners run together and trade weight as they decide)

100 kettle bell swings 53/35#

200m run with kettle bell 

100 plate G2OH 45/25#

200m run with plate

100 abmat sit ups

200m run with abmat