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9/1/16

BUY IN : BACK SQUAT + WEIGHTED STEP UPS

 EVERY MINUTE on the MINUTE for 12 MINUTES

 
ODD MINUTES - 4 x BACK SQUATS @ 75-80% of 1 REP MAX

EVEN MINUTES - 8 x WEIGHTED BOX STEP-UPS 20" BOX (Guys - 1 55lb KB Held Overhead, Switch arms halfway;  Ladies- 35lb KB)

 

WOD

60 x Wall Ball 20/14 lbs

30 x Push Ups

20 x V-ups

 

40 x Wall Ball 20/14 lbs

20 x Push Ups

15 x V-ups

 

20 x Wall Ball

10 x Pull Ups

10 x Ring Dips

 

CASH OUT : 2 Rounds with :60 rest between

:30 second HOLLOW BODY HOLD - :45 second HANDSTAND HOLD

---REST 1 MINUTE---



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8/31/16

BUY IN :

Strength-

Weighted Pull Ups- 15 Minutes to find your 2 rep max Chin Up (Underhand).

Endurance-

2000m Row for Time (this is all out!)

 

WOD-

80 x Double Unders

15 x Hanging Squat Cleans (135/95 lbs)*

15 x C2B Pull Ups

 -----Rest :90-----

70 x Double Unders

10 x Hanging Squat Cleans (155/105 lbs)*

15 x C2B Pull Ups

 -----Rest :90-----

60 x Double Unders

6 x Hanging Squat Cleans (175/115 lbs)*

15 x C2B Pull Ups

 


CASH OUT : Couch Stretch - 90 seconds per side



*The SQUAT CLEAN weights listed are general guidelines.  Each round should be challenging, but should not require excessive rest.  You should be able to at least touch and go for 2-3 reps at each weight listed when fresh.  If you are able touch-and-go more than 3-5 at each weight listed, you need to increase your weights.

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8/30/16

BUY IN : Pause Split Jerk + Split Jerk

Every MINUTE on the MINUTE for 10 MINUTES complete 1 Pause Split Jerk + 1 Split Jerk......INCREASE weight each successful lift.

On the first  repetition of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel arch - middle of the foot towards the heel. On the second repetition in the complex, no pause.

 

WOD

20 x KB Swings (70/55lb)

20 x Goblet Squats (70/55lb)

20 x KB Sumo Deadlift Highpulls (70/55lb)

200 m RUN / or 100 Sprint Striders if raining

 

15 x KB Swings (70/55lb)

15 x Goblet Squats (70/55lb)

15 x KB Sumo Deadlift Highpulls (70/55lb)

200 m RUN

 

10 x KB Swings (70/5lb)

10 x Goblet Squats (70/55lb)

10 x KB Sumo Deadlift Highpulls (70/55lb)

200 m RUN

 

CASH OUT : TABATA SIT UPS - 20 seconds "work" - 10 seconds "rest"  - 8 ROUNDS

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8/29/16

BUY IN- DEADLIFT- 5 reps @ 72%
                           3 reps @ 77%
                          >3 reps @ 85%


WOD- 3 Rounds for Time:

8 x Deficit Deadlifts (55% of 1 rep max)*

25 x Box Jump Overs (24/20")

10 x Bar Ab Roll Outs (With Deadlift weight)



* Deficit Deadlift- Stand with 25lb or 10lb plate under each foot.  Perform Deadlifts as usual but with more caution and effort at the bottom to hold form.  Touch the floor each time with the bar.  10lb plates under foot if you are very new to this (or sore), 25lb plates if you are more experienced and feeling good today!
If the weight is too much for a deficit, decrease load but maintain deficit.



Cash Out-  Roll and Stretch your backs





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8/27/16

Partner WOD (Teams of 2)

Part A.) 2x100m Relay Shuttle Sprint each

–immediately followed by–

Part B.)  8rds (Work Together)

8 x Alternating Thrusters (95/65lbs) *Switch at top each rep

16 x Toes to Bar (Trade when you like)

200m Sandbag run (Each partner carries sandbag for half the run)

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8/26/16

BUY IN- Snatch Complex- EOMOM for 10 Min complete- High Hang Power Snatch / Low Hang Power Snatch / Power Snatch


WOD- AMRAP 12 Min-

6 x Ground to Overhead (135/95lbs)

6 (total) x Alligator Push Ups

8 (total) x Heiden Jumps**


* At the top of every Minute (including first minute) complete 2 burpee tuck jumps

** Heiden Jumps- focus on height AND distance, do not be lazy or hurry through this
movement!


Cash Out- FREE FRIDAY

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8/25/16

BUY IN : ENDURANCE-  Moderate paced 3000m Row 

STRENGTH-
Handstand Push Up MEDLEY (with a little PULL)

 4 ROUNDS (10 Minutes)-

:30 seconds to complete - 3 STRICT HS Push ups (3 x Wall Walks)

:30 seconds to complete - 5 CHEST to BAR PULL UPS (scale is Jumping C2B PULL UPS)

:30 seconds to complete - 7 KIPPING HANDSTAND PUSH UPS (scale is Knees or feet on a Box HS Push Ups)

:30 seconds to complete - 9 PERFECT PUSH UPS

-------:30 seconds REST------

 

 WOD- 4 Rounds-


3 x STRICT PRESS 135/85 lbs*

5 x PUSH PRESS 135/85 lbs

7 x JERKS (PUSH or SPLIT) 135/85 lbs

400 m RUN

15 x TOES to BAR

 


*SCALE this so you can JUST complete the 3 STRICT PRESS UNBROKEN (Unbroken but Challenging)

 

CASH OUT : 50 x Supermans (:02 Hold at top)

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8/24/16

BUY IN -

 
PART A- Every MINUTE on the MINUTE for 10 MINUTES

 
ODD MINUTES - 3 x Front Squats @ 80% of 1 rep MAX

EVEN MINUTES - 6 x Back Squats (same weight as above)

 
---REST 1 MINUTE---

 
PART B- Every MINUTE on the MINUTE for 10 MINUTES

 
ODD MINUTES - 12 x Back Rack Lunges 115/75 lbs (6 per leg)

EVEN MINUTES - 20 x Sit Ups

 

WOD

50 x KB Swings (55/35lb)

40 x Ring Rows

400 m RUN

20 x Back Squats (155/110 lbs)

10 x Squat Cleans (155/110 lbs)

 

CASH OUT :Roll and Smash

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8/23/16

BUY IN-   Endurance -2 Rounds- 
                              50 x Double Unders
                              800m Row

               StrengthBench/Floor Press- 3 Sets (After warm up) Rest :90
                              5 x 70%
                              3 x 75%
                              Failure @ 77%

WOD-4 Rounds (rest :60 between Rounds)

200 m RUN

10 x Deadlifts (55% of 1 rep Max)

10 x Burpees

30 x Double Unders

 ----REST 1 MINUTE----

 

 

CASH OUT : 50 x HOLLOW ROCKS

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8/22/16- Hero Monday

BUY IN - A good warm up with focus on low back, calves and ankles

 

WOD -  Wittman's Lil' Bro- 5 rounds for time:

 
15 x KB Swings (55/35lb)

15 x Power Cleans (95/65 lbs)

15 x Box Jumps (24/20") 

 



 

CASH OUT - Couch stretch- 2 min each leg /  Calf Stretch- :60 each leg

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