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10/1/15- Happy October!

BUY IN- Split Jerk Drills (:05 Sec. holds in each position)-  Jerk squat (vertical spine!!) / Split position /5 x presses from split position following :05 sec hold.

*Increase load each set for 5 sets (everyone starts together, about 1 minute rest between sets)



WOD- For time:

1200m Run

30 x Thrusters (135.95lbs)

1200m Run



Cash out- Wheel barrow races!!! Down and Back= 1 race.  3 races each.

* Try to hold your partners feet at your shoulder level today

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9/30/15

BUY IN : Snatch Complex

 

Snatch Grip Deadlift + Hanging Power Snatch + Overhead Squat + Squat Snatch

 

Every MINUTE on the MINUTE for 12 MINUTES complete 1 CYCLE of the Complex.....INCREASE weight if your form and technique feels solid.



WOD- 5 rounds for time

12 x  Overhead Squats (115/75lbs)

25 x  Box Jumps (24/20")



*Every Minute on the minute, including the first minute complete 2 Burpees, then continue the WOD



CASH OUT- 800m Run for time





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9/29/15

BUY IN : Strict Press

1 set of 5 reps

1 set of 4 reps

1 set of 3 reps

1 set of 2 reps

3 sets of 1 rep

 
*Start at a challenging weight for 5 reps then INCREASE each set up to 3 attempts at a HEAVY SINGLE

REST 1-2 Minutes between each set.


WOD-

PART A- (21/15/9)

SDHP (95/65lbs)

Push Jacks

 
---Immediately into--


PART B- (9/15/21)

 
Push Jerks (95/65lbs)

C2B Pull Ups



Cash Out- Tabata Sit-Ups


 




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9/28/15

BUY INDouble/Triple Unders- (10 minutes of practice the version you cannot yet do).  Then warm up for Wod



WOD- 4 Rounds for Time:

10 x Squat Cleans (115/75lbs)

20 x Double Unders

--Rest :30--

8x Squat Cleans (135/95lbs)

40 x Double Unders

--Rest :30--

6 x Squat Cleans (155/115lbs)

60 x Double Unders

--Rest :30--

4 x Squat Cleans (175/125lbs)

80 x Double Unders

--Rest :60--

2 x Squat Cleans (As heavy as you can perform 2 touch-and-go reps


CASH OUT- 30 x Toes to bar for time


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9/26/15

BUY IN- 10 of EACH!

10 x Sled pushes- Push /Pull (140 /90lb added)

10 x Tire Flips- Any Tires, you may even partner flip


*Half the crew on the sleds, half on the tires



WOD- Ground to Overhead for time:

Weight Choice determines your rep scheme: (these are options, pick one.)


Men: 

         155lbs x 30 reps for time
        

         135lbs = 45 reps for time  

             

         95lbs = 65 reps for time


Women: 

          95lbs x 30 reps for time


         75lbs = 45 reps for time

            

        55lbs = 65 reps for time


**Push yourself today. Pick the heaviest weight that you can manage and hold form for anywhere from 5-10 reps without prolonged rest


CASH OUT= Open Gym


       






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New Documentary

What do you guys think, fittest in history?

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9/25/15

BUY IN- Warm up



10 x Burpees

20 x Pistols

30 x SDHP (95/65lbs)

40 x Sprint Drivers

 

10 x Pistols

20 x SDHP (95/65lbs)

30 x Burpees

40 x Sprint Drivers

 

10 x SDHP (95/65lbs)

20 x Burpees

30 x Pistols

40 x Sprint Drivers



CASH OUT- 50 x Hollow Rolls

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9/24/15

Buy In- EOMOM for 12 minutes complete this series- High Hanging Power Snatch / Low Hanging Power Snatch / Power Snatch from floor. Increase load each round if possible


WOD- 6 Timed Rounds (rest :45 between rounds):


2 x Power Snatch (a weight that would be too heavy to perform 5 times)

8 x Pendlay Rows with Snatch weight

1 x Gasser*



*Gassers alternate between: Sprint/sprint - Shuffle/shuffle - Sprint/Backpedal




Cash out- Max toes to bar in 3 attempts (score is total count, rest no more than :30 sec between sets)







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9/23/15

BUY IN- Box Jumps for Max Height-  Spend 20 minutes or so working up to the highest jump you can manage, stack plates on boxes if needed.  Record your numbers, it will be super fun!  (45lb plate= 4 inches /25lb= 2 inches /10= 1 inch).


WOD- FOR TIME-

200m Run

10 x Kb Swings (70/55lbs)

8 x Goblet Lunges (70/55lbs)

400m Run

15 x KB swings (70/55lbs)

12 x Goblet Lunges (70/55lbs)

800m Run

15 x KB Swings (70/55lbs)

12 x Goblet Lunges (70/55lbs)

1200m Run

10 x KB Swings

8 x Goblet Squats (70/55lbs)


--Rest 2 Minutes--


Max Burpees in 2 minutes



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9/22/15

BUY IN- Floor Press- 5 sets of 5. Increase load each set if possible


WOD- AMRAP 12 minutes-

Pull ups x 5

Deadlifts x 12 (155/125lbs)

Wall Balls x 15 (20/14lbs)




CASH OUT-  Roll out, stretch out

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