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

    319.855.0355   

 

ianmb74@hotmail.com

11/1/17

GOAL OF THE DAY-

BENCH PRESS-  1RM

When you finish with your BENCH PRESS.  You may either complete the optional WOD, or make-up another 1 RM you may have missed.



OPTIONAL WOD- 4 ROUNDS-

5 Power Cleans 185/125 lbs

15 Wall Ball 20/14 lbs

9/7 Calorie ROW

 
--REST 1 MINUTE--

 
 

CASH OUT : HANDSTAND HOLDS
 

1 MINUTE - 2 ROUNDS

Tags:
ianmb74@hotmail.com

1031/17- Halloween Monster

Team WOD: “World War Z”

Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS.  Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.

Zombies:

• “Walk Like the Dead”: 15 x wall walks

                                        -then-

                                   10 laps (down and back) x Zombie Drags

• “Grave Bursters” : 60 x burpees

• “Brain Toss” : 60 x Wall Ball (20/14 lbs)

• “Blood on the Bar” : 60 x Pull ups

Defenders:

• “Haul Off the Dead” : 200 M Partner Carry (Switch off)

• “Suppressing Fire” : 200 x Double Unders

• “Jump High or Die” : 100 x Box Jumps (24/20″)

• “Skull Crushers” : 60 x Deadlifts (185/135 lbs)

Tags:
ianmb74@hotmail.com

10/30/17

Goal of the Day:  

1 RM BACK SQUAT-  Take as long as you like to find your 1 RM Back Squat.



Optional WOD- 3 Rounds

60 Cal on something that counts them

40 x Wall Balls

15 x Handstand Push ups

Tags:
ianmb74@hotmail.com

10/28/17

This workout is completed in TEAMS of TWO
Both athletes working at the same time
Switch whenever you want
Cannot start next ROW until previous movement is completed
 

WOD

 

1000 m ROW or SKI

100 Wall Ball 20/14 lbs

 

800 m ROW or SKI

80 KB SDHP 55/35 lbs

 

600 m ROW or Ski

60 Goblet Squats 55/35 lbs

 

400 m ROW or Ski

40 KB Push Press 55/35 lbs (40 on the right then 40 on the left)

 

200 m ROW or Ski

20 Burpees

Tags:
ianmb74@hotmail.com

10/27/17- Hero Friday

"Barraza" WOD

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla

 

 

BUY IN : FULL BODY WARM UP

Emphasis on DEADLIFT 
Scaling options for Burpee Bar Muscle Ups
 

OPTIONS

Burpee to Jumping Bar Muscle Up

Burpee to Chest to Bar Pull Up

Burpee to Pull Up

Burpee to Jumping Pull Up

 

 

WOD - BARRAZA (AMRAP 18 minutes)-

200 m RUN*

9 Deadlifts 275/190 lbs**

6 Burpee Bar Muscle Ups


*If your blood has not yet thickened and you are cold, 100 x Sprint Striders

**Deadlift load should be approx 60-65% of your 1 rep max

 

CASH OUT : FREE FRIDAY

Tags:
ianmb74@hotmail.com

10/26/17

BUY IN : SQUAT CLEAN to THRUSTER

 Every MINUTE on the MINUTE for 10 MINUTES complete 1 SQUAT CLEAN to THRUSTER....INCREASE weight each successful round.

 

WOD (4 Rounds)-

10 Pull Ups

16 (8 each) Single Arm Russian KB Swing 55/35 lbs

200 m Run

5 Thrusters (you choose the weight)

 

16 MINUTE TIME CAP

 

RULES

FINAL SCORE = Time to FINISH workout MINUS THRUSTER SCORE 

START the 1st Round of THRUSTERS at whatever weight you want

MAXIMUM INCREASE is 20 LBS per ROUND

There is NO MINIMUM INCREASE

Thruster Score is for the FINAL ROUND of Thrusters
 

THRUSTER SCORE (FINAL ROUND)

‚Äč75/55 lbs = 5 seconds

95/65 lbs = 10 seconds

115/75 lbs = 30 seconds

135/85 lbs = 50 seconds

155/95 lbs = 80 seconds

165/105 lbs = 120 seconds (2 minutes)

175/115 lbs = 160 seconds

185/125 lbs = 200 seconds

195/130 lbs = 240 seconds (4 minutes)

205/135 lbs = 280 seconds

215/140 lbs = 320 seconds

225/145 lbs = 360 seconds (6 minutes)

 

CASH OUT : DO the MATH.....come up with your FINAL SCORE

Tags:
ianmb74@hotmail.com

10/25/17

AS A REMINDER:  Afternoon classes are OPEN GYM ONLY!!!!  You may use this time to perform the WOD, make up a Max you missed (if you choose the Max, bring a friend to help), or work on a Skill.







WOD- 4 min AMRAP ,  (repeat 3 times with 2 minutes Rest between AMRAPs)-


5 Front Squats 95/65 lbs

10 Back Squats 95/65 lbs

15 KB Swings 55/35 lbs

 

USE REMAINING TIME of the 4 minutes TO COMPLETE.......MAX REPS BAR FACING BURPEES

 
--REST 2 MINUTES--

 

*SCORE is TOTAL number of BAR FACING BURPEES 

 

CASH OUT : COUCH STRETCH

 

Tags:
ianmb74@hotmail.com

10/24/17

GOAL OF THE DAY:


1 RM Max of PUSH JERK-  Spend as long as you like finding your 1 RM PUSH JERK from the rack.


Optional WOD-

3 Rounds for time;

50 x Double Unders

Max Push ups in :60 from the time you finish your Double Unders

500m Row

Tags:
ianmb74@hotmail.com

10/23/17- MAX WEEK, Day 1


Goal of the Day-

1 RM MAX of DEADLIFT-  Take as long as you like to find a one rep max of Deadlift.  A long group warm up followed by a slow build up to your 1 rep max.  Work hard, hold form!  The next 6 months or so will depend on these numbers.

If you have any time left (some of you work faster than others). Here is an optional WOD for you speedsters.  WODS ARE OPTIONAL, MAX LIFTS ARE THE GOAL.


WOD- AMRAP in 10 minutes of

8 x Single Arm DB/KB Snatch (55/35 lbs)

10 x Overhead D/KB Walking lunge

12 x T2B

Tags:
ianmb74@hotmail.com

10/21/17

This workout is completed in TEAMS of TWO
Run is Relay style (you go then I go)
Split reps however you like (Sit Ups - Back and Forth)
 

 

WOD


300 m RUN with Plate 45/35 lbs (both run 400 relay style, 50 m to end of lot and back)

50 Plate Pass Sit Ups 45/35 lbs

50 Overhead Weighted Lunge 45/35 lbs Plate (Left/Right is ONE REP)

 

300 m RUN with KB 55/35 lbs

60 KB Swings 55/35 lbs

60 Goblet Squats 55/35 lbs

 

200 m Run with loaded bar (high temp plates only)

70 SDHP (75/55 lbs)

70 Pendlay Rows

 

200 m RUN with Medicine Ball 20/14 lbs

80 Medicine Ball Cleans 20/14 lbs

80 Med Ball overhead throw to partner from knees (stretch overhead and follow through til you are on all fours)

Tags:
Next