Finally Friday, February 28

Polar Bear : Cute Polar Bear Cub Sitting on Snow.

Hey All … Congratulations on completing another month! … We have a special WOD for you today … “The Little Bear” … Come see … Enjoy!

GET WARMED UP

2 rounds /10 each

Pull-ups, Push-ups, Sit-ups, Squats

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Plyo Pushups

8 sets of 3 reps

30 second rests between sets

 

WORK HARD

“The Little Bear”

Challenge: Complete 5 sets within 30 minutes 

1 set = 5 completed  rounds WITHOUT PUTTING THE WEIGHT DOWN

 

1 Round =

Hang Power Clean

Front Squat

Push Press/ Jerk

Back Squat

Push Press/ Jerk

Rest as long as needed between sets

*If the weight touches the ground during a set, there is a 10 burpee penalty AND a 5 pound reduction in the weight

 

SCORE = Weight on bar

Thursday Feb. 27th

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“This WOD looks a lot easier than it is”

GET WARMED UP:

Run warm up

Animals

Mobility Circuit

PVC Shoulders & Hips

 

BE SKILLED:

Practice WOD movements

WOD:

3 rounds

30 seconds at each station/ 10 second transition

3 minute rest between each round

 

bench over/unders

sit ups

pull ups

wallballs @20/16#

deadlifts @185/105#

box get overs

thrusters @95/65#

KB Shuttle Run @70/53#

squat @185/105#

weighted box step ups @25/45#

Wednesday Feb. 26th

 

GET WARMED UP:

Run warm up

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm Up w/pvc

BE SKILLED:

Squat Clean

8 minutes of practice – 1 rep every 45 seconds *

Add weight each round

&

1/4 Squat Jumps

@50% (1 rep max Back Squat)

WOD:

6 rounds

5 power cleans @115/95#

10 leg raises

Monday, February 24

BradleySmithHero_th.jpg

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Hey All … Got a heavy sweat WOD for you today … A little take on the hero WOD “Bradley” … Come see … Enjoy!

*OPEN HOUSE MARCH 9TH 10AM-3PM*

GET WARMED UP

2 rounds /25 each

Elastic Good Mornings

Sit-ups

Push-ups

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Pistols ~ 20 each leg

Handstand “Stuff”

 

WORK HARD

“Almost Bradley”

10 rounds

90 yard Sprint

10 Pull-ups

90 yard Sprint

10 Burpees

30 second rest (mandatory)

30 minute time cap

Friday, February 21

 

Hey All … Met~Con today … Get your sweat on! … Enjoy!

GET WARMED UP

Run Warm Up

Walking Sampson Stretch

Spiderman

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Turkish Get Ups (TGU’s) ~ 8 minutes

Get-ups – 5 minutes

 

WORK HARD

Tabata Sit-ups x 4 sets

Tabata Air Squats x 4 sets

TGU’s x 3 min, Max reps

Get-ups x 2 min, Max reps

TGU’s x 3 min, Max reps

Tabata Air Squats x 4 sets

Tabata Sit-ups x 4 sets

SCORE

Sum of:

Lowest set of sit-ups

Lowest set of air squats

Lowest set of TGU’s

Get-ups

Thursday, February 20

Hey All … A little icy out there … Give it a few extra minutes … Take it slow … We will speed you up when you get here!!! … Enjoy!

*Please check the lost & found – if nothing is claimed by March 1st we will be donating all of the clothes/items*

GET WARMED UP

BB Complex

3 rounds /5 each

Snatch Grip Deadlift

Snatch Grip High Pull (from floor)

Power Snatch

Snatch Grip Jerks (behind neck)

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Dead Hang Pull-ups

3 max rep sets

2 minute rests between sets

 

MOVE FAST

Speed Deadlifts w/elastics

@ 50%(1RM)

12 sets of 1 rep w/5 second hold at top

20 second rest between sets

 

WORK HARD

“BB Complex +”

10 rounds /15 minute time cap

@115/85#

3 Deficit Deadlifts

3 Hang Power Cleans

3 Thrusters

3 Bar Hops (across & back = 1 rep)

Wednesday, February 19

Hey All … Great Max Effort Day for you … Get in here and get stronger! … Enjoy!

GET WARMED UP

Jump Rope

These are warm up rounds … Go easy … Find your rhythm

3 rounds @ 60sec of work /30sec of rest

Then

Practice max rep singles or DU’s

8 rounds @15/15

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Paleo Chair Behind the Neck Press

(Sotts Press)

Any weight … This is a warm up

Reps: 5, 5, 5, 5

How: Take weight from rack, behind neck ~ Squat to a paleo chair ~ Press overhead while remaining in paleo chair.

 

GROW STRONG

Incline Close Grip Bench Press

15 minutes

Reps: 5, 5, 5 ~ 3, 3, 3, 3 

 

WORK HARD

Reps: 20, 16, 12, 8, 4

Kb Swings @35/53/70

Toes to Bar

Tuesday, February 19

Hey All … More snow coming … Don’t let it deter you … We have a special WOD in store … So “Fight” your way in here if you have to … It will be worth it … Enjoy!

GET WARMED UP

2 Rounds /10 each

Pull-ups or Chest to Bar

Hand Release Push-ups or Dips

Elastic Good Mornings

Sit-ups or GHD Sit-ups

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

10 minutes

Practice the WOD movements

Work to your WOD weight

 

WORK HARD

“Fight Gone Bad”

5 Rounds ~ 1 minute each ~ 1 minute rest between rounds

WallBalls @20/16#

Sumo Deadlift High Pull @75/55#

Box Jumps @20″

Push Press @75/55#

Row for Calories

Score = Total of lowest rounds of each exercise