Friday 31 May 2018

Warm Up

Coaches Choice


METCON

Annie

50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up

Thursday 31 May 2018

Warm Up

Coaches Choice


METCON

Gwen

Clean & Jerk 15-12-9 Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Wednesday 30 May 2018

WARM UP

COACHES CHOICE


SKILL

10 min EMOM

4 pistol squats each minute (2 each leg)

METCON

21-15-9

GHD sit up
Air squat
Shoulder taps (2 count)

Tuesday 29 May 18

Sorry for the late post people.  Here is today's workout.  Its on BTWB as well








Skill




100 DU






METCON




4 RFT
15 KB Swings 53/35lbs
10 Burpees

Saturday 26 May 2018 0900

Day 5 is done and I’ve said this every time, but that was the toughest one yet!  Everyone did a great job, and really gave their all.  Tomorrow is going to be a warm day, so hydrate, hydrate hydrate.  I would highly recommend abstaining from any alcohol consumption tonight, and save it for after the workout.  There will be food and drinks afterwards, so stick around after the workout and relax, and spend some time with your fellow athletes.  If you have a special dish you want to bring.  Feel free!

Start time tomorrow will be 0900.  I know I’ve  been saying 1030, but due to the heat, we will start earlier as a precaution against possible heat injuries.  There will be 2 heats, so that we don’t crowd the rig too bad.  Important note.  Take care of any bathroom requirements before the workout starts, as we will not have a bathroom nearby to use.  The closest one will probably be the shoppette on 72nd.  Without further ado, the final workout in our first annual Week of the Hero!

Warm Up

1 lap each

Butt kickers
High knees
Shuffles
Carioca
Bear crawl
Inch worm

Shoulder prep drill

The Murph

For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday 25 May 2018

Day 4 is in the books and boy was Donny rough, but everyone made it, so great work sticking it out.  Just a couple days left and this week will be all done, but the last 2 workouts will be the toughest yet, so get your rest.

There will only be one class tomorrow, at 1130 so if you are working let me know and we will shoe horn you into the first heat.

Also Channel 6 news will be out tomorrow to run a story about the Hero WODs and our week of the hero.  This a great exposure for us, so let’s try to get maximum participation and show them Centurion runs deep.

Last but not least, I know I’ve been harping on it,  but make sure you are getting enough rest, hydrating and taking care of those hands.  Also fresh socks, Motrin and rub some dirt on it.  And walk it off.

WARM UP

10 min pizza game

1 5 air squats
2 5 sit ups
3 5 kip swings
4 5 sit ups

Repeat

“Morrison”


U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie


50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood

Thursday 24 May 2018

With day 3 in the books we are halfway through Week of the Hero.  As we power toward Saturday, remember to hydrate and take care of your hands.  Also a note for Saturday, we have a limited number of vests, so any soldiers planning on workout out with the vest, if you could bring your plate carrier so we can save the vests we have for the civilians.


Warm Up

100 SU

3 rounds

5 squats
5 push ups
5 sit ups

Donny

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

Wednesday 23 May 18

So day 2 is down, and if you are like me, you are feeling it.  These workouts are not for the faint of heart, so exercise safe, take care of yourself, scale if you have to, and stop if you think you are going to hurt yourself.  And make sure you hydrate.  Saturday is going to be warm, and we are going to be outside a lot, so make sure you are getting enough fluid this week, so you don’t become a heat casualty Saturday.

Speaking of Saturday, after the WOD we will have food and drinks available.  If you have a particular  food you want to share, bring it!

One more note, as this week continues, we are an all volunteer affiliate, and we rely heavily on help from our athletes to keep the doors open.  Any donations you feel like making we will put to good use updating some of our aging equipment, and getting some new stuff.

Week of the Hero Day 3

Warm up

400m jog

2 rounds

5 naked bar thruster
5 good mornings
5 SLDL

shoulder prep drill

WOD

HAMMER

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Tuesday 22 May 2018

Week of the Hero Day 2!

Day one is down and it was rough, tomorrow is day 2 and we are going to keep that blistering pace!  Speaking of blisters, remember to take care of your hands.  This isn’t the last workout with pull ups so take care of those hands!

Jack

Complete as many rounds as possible in 20 minutes of:
115/85 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box



Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Monday 21 May 18

“WEEK OF THE HERO CHALLENGE”
Warm Up X2
Lunges 1 Lap
10 Empty Bar Good-mornings
7 Burpees

WOD
“BRADSHAW”



U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. 

He is survived by his parents, Paul and Mary, and brother Robert.

10 Rounds For Time

3 Handstand Push-Ups
6 Deadlifts225/155
12 Pull-ups
24 Double Unders

Saturday 19 May 2018

Warm Up

3x 200m sprint

3 sec rest between sprints

3 rounds

5 squats
5 kip swings
5 sit ups

METCON

HELLEN MEETS GRACE

Teams of 2: - One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together. For time: Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups 30 Clean & Jerks, 135/95 lbs

Friday, 18 May 2018

Warm up

:20 child's pose

:20 Samson stretch (ea side)

10 cow/cat

10 PVC Pass thru

10 PVC ATW

shoulder prep

Strength

5:00 EMOM

3 Pausing hang power clean (:02 at the knees) (95/55)

5:00 EMOM

4 power clean (95/55)

5:00 EMOM

5 squat clean (115/75)

WOD 

3RFT

50 double unders (x3 single unders for scaled)

5 OHS (115/75)

10 Russian KBS (70/53)

15 GHD sit ups

Thursday, 17 May 2018

Warm up
foam rolling
child's pose
cow/cat
one-legged pigeon pose
single leg over
PVC pass thru
PVC ATW
kipping swings

Skill
5:00 working on double unders

WOD
3 rounds
400m run
1/2 lap of bear crawl
10 air squats
10 abmat sit ups
10 walking lunges
10 push ups

Wednesday, 16 May 2018

Warm up
BB only
5 back squats
5 strict presses
5 elbow rotations
5 front squats
5 stiff legged deadlift

Strength
Back squat
Set of 10 at 55%
Set of 7 at 65%
2 sets of 5 at 75%

5:00 EMOM
3 deadlift (245/175)

WOD
12:00 AMRAP
200m sled push (25 plate/just the sled) done with a partner or 100m tire flip with a partner
10 push presses (115/75)
10 GHD sit ups
10 power cleans (115/75)

Tuesday, 15 May 2018

Warm up
:20 child's pose
:20 Samson stretch (ea side)
10 cow/cat
10 PVC Pass thru
10 PVC ATW
shoulder prep

Strength
5:00 EMOM
3 Pausing hang power snatch (:02 at the knees) (75/45)
5:00 EMOM
4 muscle snatch (75/45)
5:00 EMOM
5 power snatches (95/55)

WOD
24-21-15-9-3
KBS (53/35)
box jump over (24/20)
TTB

Monday, 14 May 2018

Warm up
10 PVC pass thru
10 PVC ATW
10 GHD sit ups

With barbell only
5 snatch grip high pull
5 behind the neck push press
5 snatch balance
5 muscle snatch

Strength
10:00 alternating EMOM
4 snatches (95/75)
8 box jumps (24/20)

WOD
100 double unders
20 front squats (115/80)
200m run
20 snatch grip deadlift (115/80)
100 double unders

Saturday 12 May 18

Warm Up

Coaches choice

METCON



The Foundations of Hell

Fight Gone Bad style

2 rounds, 1 min per station, of: Back Squat, 95/65 lbs Front Squat, 95/65 lbs Overhead Squat, 95/65 lbs Strict Press, 95/65 lbs Push Press, 95/65 lbs Push Jerk, 95/65 lbs Deadlift, 95/65 lbs Sumo Deadlift High-pull, 95/65 lbs Squat Clean, 95/65 lbs Rest 1 min

Friday 11 May 18

Warm Up

Coaches Choice

“Fun” Friday

25 min AMRAP

2 Wall walks
4 Box jumps
6 Push ups
8 Abmat Sit ups
10 Burpees

Thursday 10 May 2018

Warm Up

Roxanne

Shoulder prep

Strength

10 min EMOM

Misfit clean complex.
Power clean and push jerk
Front squat
Hang squat clean and split jerk

Go as heavy as possible and maintain good form.

METCON

Helen

3 rounds

400m run
21 KBS 53/35 lbs
12 pull ups

https://youtu.be/6D0axQ9xlO8

Wednesday 08 May 2018

Warm Up

400m jog

3 rounds

5 push up
5 naked bar thrusters
5 good mornings


SKILL

10 min EMOM

2 pistol squats each leg
Scale to box or bands as necessary focus on good technique, balance, and good knee alignment.

METCON

“No Fun Wednesday”

Fight Gone Bad style : 1 min max rep at each station

3 Rounds

Front Squats 95/65#
Hand release Push Ups
Russian KBS 70/53#
Sumo Deadlift High Pull 95/65
Rest

Tuesday 08 May 2018

Warm Up

3 rounds

5 pull ups
5 air sqauts
1 wall walk

Shoulder Prep


Strength

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

METCON

Diane

21-15-9
Deadlift 225/155lbs
Handstand Push Up

Monday 07 May 2018

Warm Up

5 min pizza game

1. 5 burpees
2. 10 kip swings
3.  15 hand stand holds

Repeat.

METCON


Nichole

20 min AMPRAP

400m run
Max rep Pull Ups

5 May 2018

Warm up
3 rounds of:  Run 400m, 10 air squats, 10 abmat sit ups
shoulder prep

Stength
8:00 to establish 1RM for front squat

Partner WOD
15:00 AMRAP
while 1 partner is running 400m the other partner is working on 10 pull ups, 10 TTB, 10 OH walking lungs (95/65).  When partner 1 comes back from the 400m run he/she will pick up where athlete 2 left off and go run 400m.  They will alternate for the 15:00.

4 May 2018

Warm up
100 single unders, 10 kipping swings, 10 PVC Pass thru, 10 TTB

12:00 to establish 1RM for clean and jerk

WOD
"Jeremy"
21-15-9
OHS (95/65)
Burpee

3 May 2018

Warm up
with barbell only
5 back squats
5 elbow rotations
5 strict press
5 front squat
5 stiff legged deadlift
5 bent over BB rows

Strength
3 sets of 3 clean pulls at 90% 1RM
3 sets of 2 clean high pulls at 85% 1RM

10:00 alt EMOM
Even:  5 deadlift (205/145)
Odd:  5 abmat situps

WOD
"Hope for Kenya"
12:00 AMRAP
50 air squats
30 push ups
15 pull ups

2 May 2018

Warm up
2 wall walks, 10 push ups, 10 air squats, 10 alternating superman/hollow rock, shoulder prep

Strength
12:00 to establish 1RM for power snatch and squat snatch

WOD
3 rounds
15 thrusters (95/65)
10 GHD sit ups
15 push press (95/65)
10 hip extensions