Friday – 11/24/17

Warm-Up
2x through:
Russian step up x 10/side
KB Chops x 10/side
Banded Oblique Rotations x 15/side
Ring Row x 10
+
1x through
5-10 strict pull-ups
body weight Bulgarian Split Squat

Workout
A1. Weighted Pull-ups; 2-3 reps x 3 sets, rest 60
A2. Bulgarian Split Squat @ 3×11; 6-8 x 3 sets, rest 60sec
A3. Reverse Snow Angels; 20 slow and controlled reps x 3 sets, rest 60sec

B. In teams of two, alternate rounds for a total of 5 each,
12 Toes to Bar
15 Deadlifts (185/135)
12/9 Calorie Assault Bike

 

Thursday – 11/23/17

Hero – U.S. Army Staff Sgt. Keith “Matt” Maupin

Holiday Hours for Thanksgiving!
Thursday (Happy Thanksgiving!) 8:30am and 9:30am ONLY
Friday – 9:30am, 10:30am, 4pm, 5pm class’s ONLY
Saturday – regular schedule resumes

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Warm-up
2 sets:
Theraband Squats @5511 x 4
Single leg RDL w/ KB x 10/side
90/90 Windmill x 10/side
Quadruped Torso Rotations x 10/side
Straight body Ceiling Reaching crunches x 10
+
1x through
High Knee pillar Skip
Straight leg pillar Skip
Butt kicks
Broad Jumps

Workout
“Maupin”
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats
*45min time cap

Wednesday – 11/22/17

Holiday Hours for Thanksgiving!

Wednesday – No 7pm class tonight!
Thursday (Thanksgiving Day!) – 8:30am and 9:30am ONLY
Friday – 9:30am, 10:30am, and 4pm, 5pm class’s ONLY!
Saturday – Regular schedule resumes

Warm-Up

2 sets:
Banded Side Walks x 50’
Lateral lunge x 5-8/side
Superman Static hold x 20sec
Sandbag Squats (bearhug) x 5-8
Single Leg Glute bridge x 5-8/side
+
Back Squat warm-Up

Workout
A. Back Squat w/ pause at bottom; 3-4 reps x 5 sets
– Rest 3 minutes between sets and use that time to work front rack mobility

Choose an option below:

B1. In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (Same load as above)
10 Box Jump-Overs (24″/20″)
*These are meant to be sprint sets cycling the bar efficiently. Choose your weight wisely

B2. In teams of three, alternating complete rounds, complete five rounds each of:
8 MB or sandbag ground to over shoulder
10 MB or Sandbag Squats

Tuesday – 11/21/17

Holiday Hours for Thanksgiving!
Wednesday 5:30am, 9:30am, 10:30am, 11:30am, 4pm, 5pm, 6pm (no 7pm)
Thursday (Thanksgiving Day!) 8:30am and 9:30am ONLY
Friday (24th) 9:30am, 10:30am, 4pm, 5pm class’s ONLY
Saturday (25th) regular schedule resumes

Warm-Up

2 sets:
Superman to hollow Hold Rolls x 5/side
Rollover to V-Sit x 10
Quadruped Birddog w/ ball on back x 10/side
Forward crawl w/ ball on back x 50’
Side plank x 30sec/side
+
Movement Prep for below:
Option 1 Warm-Up
2 sets:
Catch position holds on rings x 5-10sec
Full Support Holds on Rings x 5-10sec
Ring Swings x 10 reps
Strict pull-ups
HS Hold x 20sec

-or-

Option 2 Warm-Up
2 sets:
Strict knees to chest x 10 reps
Hand Plank x 20sec
Push-ups x 12-15 reps
Lat Insertion Pull-Up x 10 reps

Workout
Choose an option below

A1. (Option 1)*60sec cap for each station
Every 2min for 16min:
Station 1:
Muscle Ups x max reps in 60sec

Station 2:
Handstand walk x max distance in 60sec

A2. (Option 2)*60sec cap for each station
Every 2min for 16min:
Station 1:
Kipping Toes to Bar Practice, Kipping pull-up Practice or Muscle Up Practice

Station 2:
2-3 Wall Climb + 20sec hand plank
-Or- Hand plank marching x 20 + hand plank Shoulder taps x 20
-Or- HS Hold x 60sec
*60sec cap for each station

B. Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Assault Bike (for calories)
Station 2 – 60 Seconds of pull-ups (strict or kipping)
Station 3 – 60 Seconds of HSPU’s (strict or kipping) or DB push press

*You will have 3 scores and post in this order…Cals/Pull-ups/HSPU’s or DB Push press

Monday – 11/20/17

Pre-Orders only! Sign-up sheet is on front desk. Must have all orders in by end of day Tuesday!

Holiday Hours for Thanksgiving!
Wednesday – 5:30am, 9:30am, 10:30am, 11:30am, 4pm, 5pm, 6pm (no 7pm class)
Thursday (Thanksgiving Day!) – 8:30am and 9:30am ONLY
Friday – 9:30am, 10:30am, 4pm, 5pm class’s ONLY
Saturday – regular schedule resumes

Warm-up
Iron cross x 5/side
Scorpion x 5/side
Spiderman lunge x 5/side
Lateral lunge x 5/side
Tricep stretch side bend x 10/side
Over and back arm swings x 10
Downward dogs x 5
+
BB warm-up
2 sets
squat/overhead/overhead squat static holds x 10sec holds
+
Coaches choice snatch warm-up

Workout
A. Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch

B. Choose an option below:

B1. Every minute, on the minute, for 20 minutes, perform:
3 Snatches
6 Burpees
*Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.
**You are able to increase weight throughout the ladder but you cannot go down in weight.

-Or-

B2. Every minute, on the minute, for 20 minutes, perform:
5 Burpees
10 Kettlebell Swings (53/35)