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