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10/30/14

BUY IN- Long warm Up



WOD-  FRONT SQUATS- 1 RM




CASH OUT-  Tabata- V-ups

                             


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ianmb74@hotmail.com

10/29/2014

Buy In:
Warm Up

WOD:
4 Rounds for Time
6x Pull Ups (first 3 are regular pull ups, last three are Chest to Bar)
8x Power Snatch (135/95lbs)
10x Push Ups (first 5 hand release, last five push jacks)

C/0:
Open Gym Technique Work





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ianmb74@hotmail.com

10/27/14

BUY IN- Warm Up


WOD-  1 REP MAX - 

CLEANS


CASH OUT-   IF you have time;

1 x 500m Row

1 x 400m Row

1 x 300m Row

1 x 200m Row



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shakedown77@hotmail.com

10/24/2014

"If anyone thinks they are something they are not, they deceive themselves. Each one should test their own actions. Then they can take pride in themselves alone, without comparing themselves to someone else, for each one should carry their own load."
Galatians 6:3-5

Its MAX out week!!!!! This is an exciting time for the Philia family.  Its when we get to test out all our hard work over the past year.  Its also a time when we get to put those two beautiful letters in our WOD books (PR). What's the definition of PR anyway?  Well lets start with why we even have a MAX out week.  One of the important reasons is so you can personally see how far you have come since the day you were brave enough to toe the bay doors not knowing what an AMRAP was. In addition, your PR may not even be more weight than you lifted last time but it might be the difference of a really ugly lift to a now beautifully executed lift from start to finish.....that's a PR!  So when your cheering on your boxmates makes sure you are cheering them on for what's in their WOD books, not so you can determine how the rest of your day is going to go!


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ianmb74@hotmail.com

10/24/14

BUY IN- Skill Work- Squat Cleans- (15 minutes of work)- No More than 2-3 reps at a time; NOT HEAVY!


WOD- 3 rounds for Time-

400m Run

21 x Goblet Squats (70 / 55lbs)

12 x KB Swings (70 / 55 lbs)




CASH OUT- 50 T2B for Time

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ianmb74@hotmail.com

10/22/14

BUY IN-  Warm up for game time!!


WODDEADLIFT for 1 REP MAX



CASH OUT- TABATAS (8 sets)

Sit Ups

Push Ups




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ianmb74@hotmail.com

10/21/14

Buy In- Good 'ol fashioned Kipping work.  Either practice stringing together some kipping pull ups/work on a new kipping style/or practice muscle ups.

WOD- 2 rounds for time-

40 x Thrusters (55/45lbs)

100 x Double Unders (or sprint striders if you completed the Wod yesterday)



Cash Out-   

1 mile sprint for time

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ianmb74@hotmail.com

It's Time to MAX OUT!! 10/20/14

BUY IN- Warm Up for max out. You need to be very hot and sweaty before you begin to go for your Max.



Max Out- Jerks (from the Rack)-  1 rep Max-This can be a split jerk or you can keep your feet parallel if you wish.  If you do not feel comfortable with Jerks specifically, you may choose any type of shoulders to overhead.  (rest 2-3 minutes between heavier sets).

*The idea is to move as much weight as you can for the next few weeks. We will mix 1 or 2 movements in each week with rest days in between.  The focus of each of the max out days is your Max, DO NOT RUSH IT!!! Take time to warm up and go slowly upward to find your max. We will use these numbers for programming this winter, so please document them in some form. 



This is only if you finish the Max out with a true max and time to spare.  Do not rush the Max for the sake of doing the short WOD.


WOD-
Run 800

200 Double Unders

Run 600 (1 full lap /then around storage in back)

100 Double Unders

Run 400

50 Double Unders

Run 200

25 Double Unders


(Do as much of this Wod as you have time for after completing the max out. Once the Hour is up, stop the Wod)
        

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ianmb74@hotmail.com

10/18/14

BUY IN- Warm Up (Dont hurt yourself, it's Max out time VERY soon!)


WOD- 2 Rounds of 'Helen"

-rest 2 minutes then-

10 Minutes of 'Cindy'

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ianmb74@hotmail.com

10/17/14

Buy In- 1 x 250m Row (partners set is your rest)
        
            2 x 500m Row


WOD- EMOM for 21 minutes

minute 1- 5 x SDHP (135/95)

minute 2- 10 x Deficit Push Ups (45/25lb plate)

minute 3- 18 x Wall Balls


*if you do not finish a movement in the minute, stop and move on to the next exercise


Cash Out-  Stretch out
           

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