June 27, 2017

Tuesday

Great work on that "Plank Off" yesterday! I can see some are more competitive than others :)

Warm Up:
2 Rounds 
Row 500m
Farmer Carry 150 FT (heavy)
10 Push Ups 

Lift:
Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1 
Jerk 1-1-1-1-1


Take your time on the lifts... let's hit some PR's and work on form! 

WOD:
In 6 Min 
Run 800m
Remaining time complete as many burpees as possible 

Rest 1 Min 

In 6 min
Run 800m
Remaining time complete as many deadlifts as possible (135/95#)

**Yoga/Mobility Thursday 6pm! 

June 26, 2017

Monday

What a awesome MONDAY!!! 
Going to be a warm one... get ready to sweat! 

Warm Up:
Run 800m
2 Rounds 
10 Air Squats 
5 Inch worm w/ Push Up
10 Pistols (one legged squat)

Skill:
Plank it out!
1 Min Plank
2x: 45 Sec Side Planks
1min 30sec Plank 
2x: 45 sec Side Plank
Challenge..... Plank off :)

WOD:
5 Rounds 
1 Min Box Jumps (24/20#)
1 Min Wall Balls (20/14#)
1 Min Rowing 
1 Min Rest
**Count your reps/Calories rowed as your score... 


**Fourth of July is next week! Keep an eye out for gym schedule! 

June 24, 2017

Saturday

Saturday! No running club today so get up for the 8am workout! 





WOD:
2-3 Man Workout- Rotate players as needed to complete:
150 Wall Balls (20/14#)
200 Walking Lunges (OH plate 45/25#)
25 Rope Climbs 
150 Toes to Bar 
100 HSPU 
150 Burpees 
Have fun :) 

June 23, 2017

Friday

Happy Weekend!
No am classes today! Only 4, 5, 6 pm class! 

Warm Up:
3 Rounds 
20 Calories on Rower
20 Calories on Assault Bike 

WOD:
Today is open gym, you can create your own workout, try a workout you have missed in the past, or simply just lift heavy stuff! Have fun! 




**No running club tomorrow morning but there is 8am workout! 

June 22, 2017

Thursday

Yoga/Mobility tonight 6pm! 
No Lunch Class Today! 

Warm Up:
3 Rounds 
30 Mountain Climbers
150 ft sled Push 

Lift:
Chest Day! 
Let's Bench Press 


WOD:
3 Rounds for time of:
30 Kettlebell Swings (53/35#) 
20 Double Unders 
10 Toes To Bar
5 Handstand Push Ups 

**go heavier on the KB if you rested yesterday and try triple unders if you have them! 
***Reminder NO AM CLASS TOMORROW! 

June 21, 2017

Wednesday

Yoga/Mobility tomorrow night 6pm! 
No Lunch class Thursday and no am classes Friday! 

Warm Up:
400m Run 
EMOM for 5 Min 
5 Burpees 
20 Mountain Climbers


WOD:
10- 1 min rounds 
3 Thrusters (135/95#)
60 Yard Shuttle Sprint
Max Pull Ups in remaining minute

*Rest 2 Min between each round, score is total pull ups 
**This is a main page workout and Thruster weight was prescribed at (185/135#) Find a weight that challenges you but you can do 3 reps of. Shuttle sprint goes out 5 yards, 10 yards, 15 yards. Your goal is to have approx. 20 seconds on the pull up bar! 


June 20, 2017

Tuesday

Remember the sugar challenge we did a few months back... check out this article about how bad sugar really is for you and what you can do to detox it from your diet! 

Warm Up:
Row 800m
2 Rounds 
15 Back ext 
10 Air Squats 
1 min Plank


Lift:
Deadlifts! 
10-8-5-1-1-1 
Let's find a MAX! 

WOD:
Hero workout
"Scotty"
AMRAP in 11 Min 
5 Deadlifts (315/285#)
18 Wall Balls (20/14#)
17 Burpees over Barbell


**Reminder No Lunch class this Thursday and NO AM classes Friday morning!