Sunday 11.23.14 = CLOSED FOR USAW COURSE

CLOSED FOR USAW LEVEL 1 COURSE

ALL 1525 MEMBERS ARE INVITED TO GO TO 1526 FOR OPEN GYM 2PM – 4PM

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Saturday 11.22.14 – CLOSED FOR USAW COURSE

PLEASE FEEL FREE TO GO TO 1526 FOR THE 9:00AM TEAM WOD

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If you do the below, “at home” wod, please report on our Facebook page your time!

“Riley” at Memorial Park (or your usual park)
1.5 mile run
150 burpees
1.5 mile run

Rx = weight vest (20#/10#)

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Friday 11.21.14

2-row-mike 3-fnl35 3-fnl36

WARM-UP
slalom
front to back
single leg (each leg)
single leg backwards (each leg)
criss-cross

SKILL
HSPU Practice/Teaching
ME HSPU… without coming off of the wall
E: ME DB Strict Press at heavier weight
F: ME Box HSPU
P: ME Ab Mat Assisted Push-ups… Head must rest on the pad… can’t simple touch it.
C: ME HSPU 1 Puzzle piece
C+: ME Strict HSPU to floor

METCON:
For Time:
5 Rounds of:
10 Power Cleans
10 Ring Rows

3 Rounds of:
5 Squat Cleans
5 Ring Dips

1 Round of
1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Thruster + 1 Jerk
1 Muscle Up
E: 65/35#; Box Dips; Assisted Pull-up
F: 95/55#; Asst. Ring Dips; Pull-up
P: 115/75#; Asst. Ring Dips; C2B Pull-up
C: 135/95#

AP: Mobilize and Stretch 5-10 minutes

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Thursday 11.20.14

WARM-UP
PVC Mobility
200m Run
3 Rounds of:
10 Push-ups
10 Air Squats
10 Arm Circles – 5 each direction
Banded Shoulder Mobility

STRENGTH
Strict Press – Find a manageable starting weight for 5 reps
0:00 – Perform 5 Strict Press
1:00 – Perform 4 Strict Press (added weight)
2:00 – Perform 3 Strict Press (added weight)
3:00 – Perform 2 Strict Press (added weight if possible)
4:00 – Perform 1 Strict Press

METCON
2 RFT:
500m Row
25 Box Jumps
25 Wall ball

SCORE = Time
E: 16/12”;14/10#
F: 20/16”; 16/12#
P: 24/20”; 20/14#
C: 30/24”; 30/20#

AP: 3 X 10 Plate Hugging GHD Back Extensions

7:00 Competition Class
The WODs tonight are coming to you from the summer’s Gulf Coast Gauntlet Competition… they were fun AND challenging.

7:00pm Warm-up on your own… this includes barbell warm-up.
7:25pm WOD 1 – 12:00 Time Cap
“The Bear”
200m Run
7 Bear Complex @ 115/75#
200m Run
5 Bear Complex @ 125/85#
200m Run
3 Bear Complex @ 135/95#

7:45pm WOD 2 – 12:00 Time Cap
“Dumbbell Hell”
5 DB Manmakers 35/20#
10 Alternating Pistols
15 DB Thrusters
20 Hand Release Push-ups
25 DB Snatches
30 Air Squats
35 DB Push Press
40 Double Unders

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Wednesday 11.19.14

3-bearcrawl

WARM-UP
PVC Mobility
3 Rounds of:
30 DU
5 X :15 Second Lunge Stretch Hold/leg
5 Vinyasas

STAMINA
200m Run
Rest 1:00
400m Run

METCON
5 RFT:
10 Curtis P’s (deadlift + hang power clean + lunge/lunge + s2oh)
50m Bear Crawl (Grass and back)
30 DU

E: 45/35#; 25m, walk back; 30 su
F: 65/45#; 25m, walk back; 60 su
P: 75/55#, 90 su
C: 95/65#

AP: 3 X 10 Toes Through Rings

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Tuesday 11.18.14

2-group

WARM-UP
PVC Mobility
200m Jog
10 Empty BB Good Mornings
200m Jog
10 Supermans
10 Hip Bridges
Hip mobility

STRENGTH
Warm-up to 70% of your 1RM Deadlift
Every :90 Perform 5 Reps for 5 Sets – Coach lead central clock.

METCON
8:00 EMOM
10 Slam Balls
5 Burpees (6-7-8-7-6-5-4)
At 8:00, Perform 2:00 of ME Slam Ball Burpees
SCORE = Max Effort Slam Ball Burpees
E: 10/8#
F: 15#/10#
P: 20/15#
C: 25/20#

AP: 2 X 20 Slam Ball Russian Twists

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Monday 11.17.14

2-fnl9

WARM-UP
300m Row
3 Rounds of:
5 Tuck Jumps
10 MB Cleans
5 Empty Barbell Jerks

SKILL
Max Vertical Jump – 3 Attempts
Have athletes stand next to the wall and raise their arm straight up along the wall… have someone mark the tips of their longest finger. Then have the athlete put chalk on the tip of that longest finger, then jump and slap the wall. Measure the distance between the starting chalk and the jumping chalk. That is the vertical jump.

METCON
3:00 EMOM
20 Bar Hops
–at minute 4:00:
8:00 AMRAP
5 Clean and Jerk
10 Pull-ups
–at minute 12:00
800m Run (or 1k row)
SCORE = Rounds + Reps/800m Time

E: 65/45#; Ring Rows
F: 95/65#; Pull-ups with a band
P: 135/95#; Pull-ups with a band or Rx Pull-ups
C: 165/115#

AP: 3 X 10 Landmine Oblique Twists

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Sunday 11.16.14

12:00 – 2:00 = Open Gym

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Saturday 11.15.14

9:15AM TEAM WOD
2 RFT:
10 hspu
20 box jumps
30 pull ups
40 push ups
50 du
10 k2e
20 ring dips
30 burpees
40 sit ups
50 squats

10:00AM HERO WOD

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

Ned:
7 rft: 11 bodyweight back squats, 1,000m row

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Friday 11.14.14

2-fnl4 2-fnl5 2-fnl6 2-fnl7

WARM UP
400m Jog
20 Knee Hug Steps
10 Instep Stretch Steps
30 Jumping Jacks w/5 Tuck Jumps Every 10

OLY
Perform 2 Power Cleans every 2 minutes for 10:00 (5 sets) try to increase weight each set while keeping good form. Set 1 should be between 50% – 60%. Class moves on the same clock.

METCON
3 Rounds for Reps (2:00 stagger start for classes with >11 athletes)
1:30 HSPU
:30 rest
2:00 Row For Calories
1:00 rest
1:30 Air Squats
:30 rest

Score = Total HSPU+Total calories rowed+Total air squats
E = DB Press or Box HSPU
F = 2 Ab Mats with weight on the head or Box HSPU
P = 1 Ab Mat
C = As Written

AFTER PARTY
3 sets of 5 single leg kb deadlifts per side (opposite leg/opposite arm)

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