Contact us Today !
New Prices and New Hours! Call for Details!

    319.855.0355   

 

ianmb74@hotmail.com

7/1/17

This workout is completed in TEAMS of TWO

The RUN is completed together

The other movements can be split up however you like

 

WOD - 5 Rounds- (Hold only 1 DB or KB, alternate sides and partner as necessary)

 
200 M RUN - together

25 x DB/KB Squat Cleans (55/35 lbs)

25 x Push Ups

25 x DB/KB Lunge (55/35 lbs)  *total lunges, not each side

25 x DB/KB Push Press (55/35 lbs) *total, not each side

 

Tags:
ianmb74@hotmail.com

6/30/17 Hero Friday

"Collin"

6 Rounds For Time 

400 Meter Sandbag Carry 
12 Push Press (115 / 75 lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-Pull (95/65 lbs)


*To keep the work "reasonable", we will have a :30 min time cap



Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. 

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Tags:
ianmb74@hotmail.com

6/29/17

BUY IN : BENCH PRESS

5 sets of 3 reps....Start at a MODERATE weight and try to INCREASE each ROUND.

 

WOD

150 x Double Unders

30 x Heiden Jumps

MAX reps Power Cleans 135/95 lbs

 

4 MINUTE TIME CAP

 

--REST 2 MINUTES--

 

25 x Box Jump overs

25 x Heiden Jumps

MAX reps Power Cleans 155/105 lbs

 

4 MINUTE TIME CAP

 

--REST 2 MINUTES--

 

30 x Sprint Drivers (as high as possible)

20 x Heiden Jumps

MAX reps Power Cleans 185/125 lbs

 

4 MINUTE TIME CAP

 

CASH OUT :10- 25 (attempts if not successful) Dragon Tails (straight legs, slow and controlled) https://www.youtube.com/watch?v=3dz2H4aAILE

Tags:
ianmb74@hotmail.com

6/29/17

BUY IN : BENCH PRESS

5 sets of 3 reps....Start at a MODERATE weight and try to INCREASE each ROUND.

 

WOD

150 x Double Unders

30 x Heiden Jumps

MAX reps Power Cleans 135/95 lbs

 

4 MINUTE TIME CAP

 

--REST 2 MINUTES--

 

25 x Box Jump overs

25 x Heiden Jumps

MAX reps Power Cleans 155/105 lbs

 

4 MINUTE TIME CAP

 

--REST 2 MINUTES--

 

30 x Sprint Drivers (as high as possible)

20 x Heiden Jumps

MAX reps Power Cleans 185/125 lbs

 

4 MINUTE TIME CAP

 

CASH OUT :10- 25 (attempts if not successful) Dragon Tails (straight legs, slow and controlled) https://www.youtube.com/watch?v=3dz2H4aAILE

Tags:
ianmb74@hotmail.com

6/28/17

BUY IN-  Wheel Barrel Races-  1 Race= Down and Back for each partner

Each athlete completes 4 ea. x Wheel Barrel Races- Rest as little as possible between Races.


Gymnasty WOD- 3 Rounds for Time:


15 x Handstand Push Ups (kipping allowed) *first set should take no more than 3 attempts, if it does modify reps

24 x Walking Lunges (total)

7 x Bar Muscle Ups (may substitute 7 x C2B pull ups / 7 x Push jacks)



Cash out- Roll/smash and stretch

Tags:
ianmb74@hotmail.com

6/27/17

BUY IN : DEADLIFT

TABATA DEADLIFT @60-65% of 1 REP MAX.......20 seconds MAX reps Deadlift - 10 seconds REST - 8 ROUNDS (PUT IT DOWN IF FORM FAILS!!!!!)

 

*GOAL is 50+ reps

 

WOD

50 Wall Ball 20/14 lbs

50 Double Unders

5 Deadlifts 315/205 lbs (a weight that is near failure at 5-7 reps)

 

40 Wall Ball 

40 Double Unders

4 Deadlifts

 

30 Wall Ball

30 Double Unders

3 Deadlifts

 

20 Wall Ball

20 Double Unders

2 Deadlifts

 

10 Wall Ball

10 Double Unders

1 Deadlift

 

CASH OUT :  CORE WORK

 20 Hollow Rocks - 30 Sit Ups - 40 Flutter Kicks

 
--REST 30 seconds--


10 Hollow Rocks - 15 Sit Ups - 20 Flutter Kicks

Tags:
ianmb74@hotmail.com

6/26/17

BUY IN : CLEAN & JERK-

 Every MINUTE on the MINUTE for 10 MINUTES complete :

 1 Power Clean & Push Jerk + 1 Squat Clean & Split Jerk.........INCREASE weight each successful round.

 

WOD- Every MINUTE on the MINUTE for 4 MINUTES complete:


3 x Squat Clean to Thrusters 155/105 lbs

4 x Bar Hop Burpess

 

*LAST ROUND (4th minute) complete; 

3 x Squat Clean to Thrusters

MAX Bar Hop Burpees

 

--REST 1 MINUTE after 4th MINUTE--

          ( 3 ROUNDS )

 

*SCORE is  TOTAL number of BURPEES completed in 3 "Last Rounds"

 

CASH OUT : 60 second Handstand Holds x 2 Rounds

Tags:
ianmb74@hotmail.com

6/24/17

This Workout is completed in TEAMS of TWO

 

Run/Carry at the same time

 

WOD

Partner 1 - RUN 400 m

Partner 2 - SINGLE ARM Overhead KB/DB Carry to end of parking lot switch arms come back (55/35)
    
                  *DO NOT DROP KB or DB OUTSIDE
 

COMPLETE 200 DOUBLE UNDERS (25 at a time)

 
SWITCH REPEAT


Partner 1 - RUN 400 m

Partner 2 - SA DB OH Carry

 

COMPLETE 30 DEADLIFTS 255/165 lbs (5 reps at a time)


SWITCH REPEAT


Partner 1 - RUN 400 m

Partner 2 - SA DB OH Carry

 

COMPLETE 100 WALL BALL (10 reps at a time)

 
SWITCH REPEAT

Tags:
ianmb74@hotmail.com

6/23/17- Hero Friday

BUY IN : Good Warm up with lots of Shoulder Mobility

 

WOD - "JACK"- (AMRAP 20 min)-

10 Push Press 115/80 lbs

10 KB Swings 55/35 lbs

10 Box Jumps 24/20"


 

CASH OUT : FREE FRIDAY

Tags:
ianmb74@hotmail.com

6/22/17

BUY IN : STRICT SHOULDER PRESS + C2B PULL UPS (12 minutes)-

*WEIGHT on the BAR is 65% of 1 REP MAX - SHOULDER PRESS

 

ODD MINUTES - 3 STRICT SHOULDER PRESS

EVEN MINUTES - 6 CHEST TO BAR PULL UPS
 


WOD (15-10-5-15)-
 

Pendlay Rows (115/75 lbs)    *Strict w/ no kipping. Use a weight that you can perform at least 5.

Toes to Bar

Hand Release Push Ups

 
*200 m RUN between EACH ROUND (WOD finishes with 15 HR Push Ups)

 

CASH OUT : 50 Hollow Rocks

Tags:
Next