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4/30/16

WOD For Time:


100 Double Unders 
80 sit-ups
70 KB Swings (55/35lb)
60 v-ups
50 box jumps (24/20")
40 push-ups
30 Pull Ups
20 Burpee Plate Snatch (45/25lbs) *NO DROPPING THE PLATES OR 5 BURPEE PENALTY!
10 Handstand Push Ups

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4/29/16

BUY IN : PAUSE FRONT SQUATS--Every MINUTE on the MINUTE for 7 MINUTES complete 3 reps Front Squat @75% of 1 rep max.

Rep 1 = :03sec pause
Rep 2 = :04sec pause
Reps 3 = :05sec pause



WOD- 5 Rounds-


21 x Air Squats

16 (8 each) x Single-Arm KB SDHP (55/35lbs)

9 x Front Squats (42% 1 rep max)

 


**Every MINUTE on the MINUTE complete 4 Burpees**



CASH OUTCOUCH STRETCH- 2 minutes each leg


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4/28/16

BUY IN : BENCH PRESS

 After a good warm up......complete 5 SETS of 3 REPS @ 80% of your 1 REP MAX. Final set to failure. (rest :60-:90)

 

WOD (10-1)

Medicine Ball Cleans (20/14 lbs)

Pendlay Rows (115/80 lbs)

Hand Release Push Ups

Floor Wipers* (115/80 lbs)

 

*Floor Wipers today are Rt/Lft =1 rep

 

 

CASH OUT : 100 Sit Ups

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4/27/16

BUY IN : DEADLIFTS-  Every MINUTE on the MINUTE for 10 MINUTES complete 2

DEADLIFTS.....INCREASE weight each successful round up to a HEAVY DOUBLE.

 

WOD- 4 ROUNDS-

10 x Deadlifts (60% of your 1REP Max from testing)

10 x Box Jumps (24/20")

10 x KB Swings (55/35lb)

10 x Pull Ups

REST 1 MINUTE

 



 

CASH OUT : 2 Rounds:

60 second Deadhang hold from Pull Up bar

45 second Handstand Hold

30 second L - Sit hold from Pull up Bar

 


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4/26/16

BUY IN-  STRENGTH-WEIGHTED/STICT PULL UPS- EMOM for 10 minutes complete 2 reps of weighted Pull ups.  Increase weight each successful round (or decrease assistance each successful round).  We will get as heavy as possible. Or as close to a strict PULL UP as possible with a spotter assisting. 


WOD- 4 Rounds for Time:

400m Run

3 x Ring Muscle Ups (Ring Pull Ups as a modification) 

10 x Power Snatch (115/75lbs)




CASH OUT-  Roll and Stretch or Open Gym Coaching

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4/25/16

BUY IN : STRICT PRESS-  Every MINUTE on the MINUTE for 10 MINUTES complete 1 REP of STRICT

PRESS....INCREASE weight each minute up to a HEAVY SINGLE

 

WOD- 16 Minute Time Cap

800m RUN

 
then....reps of 3,6,9,12,15,18.....

 
3 x Push Jerk (use max weight from Strict Press BUY IN)

Wall Ball (20/14lb) 



 

3 x Push Jerk - 3 Wall Ball

3 x Push Jerk - 6 Wall Ball

3 x Push Jerk - 9 Wall Ball

etc.


 

CASH OUT :  50 x BAND or RING ROWS - use a light band and control your movement, squeeze and hold


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4/23/16

Partner 1 and 2 - Run 400M

then as a team complete :

100 x Double Unders

60 x Toes to Bar 

40 x Power Snatch (95/65lbs)

 

Partner 1 and 2 - Run 400m

then as a team complete :

100 Sprint Drivers (20")

80 x Push Ups

40 Push Press (95/65 lbs)

 

Partner 1 and 2 - Run 400m 

then as a team complete :

100 x Lateral Bar Jumps

80 KB Swings (55/35lbs)

60 Back Squats (95/65 lbs)

 

Partner 1 and 2 - Run 400m

then a a team complete :

10 x Partner Tire Flips

60 x Tire Jumps (use your tire like a box)


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4/22/16

BUY IN : CLEAN COMPLEX-  Every MINUTE on the MINUTE for 10 MINUTES complete 1 Power Clean + 1 Hanging Squat Clean + 1 Squat Clean......INCREASE weight each successful round.

 


 

WOD- 3 Rounds-

 
50 x Double Unders

24 x Steps of Lunge

15 x Jump Squats

10 x Power Cleans (70% of your 1 rep Max)




CASH OUT- 25 x Hollow Rocks

                 50 x Sit Ups

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4/21/16

BUY IN : OVERHEAD SQUAT-   First half of class to work up to a 1RM Overhead Squat.

 

WOD- for time:

400 M RUN   (or 100 sprint striders if raining)

 
then.......Reps of 9-15-21 :

 
Bar Hop Burpees

Toes to Bar

Ground to Overhead (115/80 lbs)

 
--Finish with----

 
400 m RUN (or 100 Sprint striders if raining)



 

CASH OUT : HANDSTAND HOLDS-  1 MINUTE HOLD x 2 Rounds

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4/20/16

BUY IN- DEADLIFTS- 3 sets of 5 reps- Warm up then complete the first 2 sets @ 75% of your 1 rep max.  Increase set 3 to 80% and complete 6-8 reps. Complete only the number of reps that form will allow!



WOD- AMRAP 4 MINUTES-

8 x HEIDEN JUMPS*

5 x Ring Dips

10 x Pendlay Rows (95 /65lbs) -controlled with no bounce!


*Heiden Jump- Measure your biggest attempt during warm up, decrease by 2-4 inches, mark with cones, then use that as your goal distance during the Wod


---After 4 minute AMRAP rest 2 Minutes, then---


-AMRAP 4 MINUTES-

15 x Med Ball Squat Clean

8 x Alligator Push Ups (6 total)

8 (touches) x 10 yard Shuttle**


**Mark out cones approx. 5 yards apart;  Shuffle side to side as fast as you can, squatting to touch each cone. Each cone touch represents 1 rep




CASH OUT- Roll and Stretch



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