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11/30/17 Open Gym

Today may be anything you like, the wod, a skill, strength etc.  Reminder-  If you are making up your strength work, please meet up with a lifting partner.  


Warm Up- 

1) 3-5 minutes easy alternating from AirDyne to Ski to Row

2) 5-10 minutes of mobility work on legs and hips 

3) 200 x Reps of single or Double Unders taking as many breaks as you need.  This should be moderate intensity.


WOD-  6 Rounds-

500m Row or Ski (Sets 1 & 2- Moderate ; 3 & 4- Fast;  5 & 6- All out) 

:30 Hollow Hold

--:45 Rest--


Cash out- Roll and Smash your legs and back

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11/29/17 Strength Day 2 / Wk 1

This week we will start our new strength cycle using percentages of the lifts you all maxed out with.  All percentage work will be based off 90% of your 1 rep max.  Eg.  if the max weight you lifted in class was 100 lbs.  When we ask you to perform 5 reps at 65%.  You will be using 65% of 90 lbs (90% of 100 lb).

If you miss days throughout the week, do your best to make those days up.  You may combine more than 1 lift in the BUY IN, or during an Open Gym time if necessary.  Just ask if you have any questions



BUY INBENCH PRESS- Warm up for 3 sets

                                 Working set #1) 65% x 5 reps
                                                  #2) 75% x 5 reps
                                                  #3) 85% x at least 5 reps (to failure) **





WOD-  5 ROUNDS FOR TIME

Hanging Power Snatch x 3 (70% of your 1 rep Snatch Max)

Overhead Squats x 7

400M Run




Cash Out-  50 x Hollow Rolls

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11/28/17


BUY IN-  10 Min Tuck Planche Practice

https://www.youtube.com/watch?v=3Nvdkrh7FP4


WOD-20 Min EMOM

 4 x Strict Ring Pull ups

 6 x V-ups

 8 x Sprint Drivers (Alternating)

 10 x Box Jump overs (may use your hands on the box to hurdle) (30/24")



CASH OUT-  Choose a skill you suck at, and practice


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11/27/17- Strength Cycle Day 1

This week we will start our new strength cycle using percentages of the lifts you all maxed out with.  All percentage work will be based off 90% of your 1 rep max.  Eg.  if the max weight you lifted in class was 100 lbs.  When we ask you to perform 5 reps at 65%.  You will be using 65% of 90 lbs (90% of 100 lb).

If you miss days throughout the week, do your best to make those days up.  You may combine more than 1 lift in the BUY IN, or during an Open Gym time if necessary.  Just ask if you have any questions



BUY INDEADLIFTS- Warm up for 3 sets

                                 Working set #1) 65% x 5 reps
                                                  #2) 75% x 5 reps
                                                  #3) 85% x at least 5 reps (to failure) **


*Working set= Sets that are part of your program and based on a percentage.  Warm up sets are vital but not counted in the total sets shown.

**The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight.


WOD _15 minute time Cap of (2-4-6-8-10-12......)

Toes to Bar

Wall Ball 20/14 lbs

Hand Release Push Ups

 


CASH OUT :  TABATA ROLLS - 20 seconds "WORK" - 10 seconds "REST" - 8 ROUNDS

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11/25/17

This workout is completed in TEAMS of TWO
Split up reps however you want
One athlete working at a time
Run Together
 

WOD

 
21 Ground to Overhead 155/110 lbs

42 DB Snatch 55/35 lbs

42 Ring Rows

200m Run

 

15 Ground to Overhead 155/110 lbs

30 DB Snatch 55/35 lbs

30 Ring Rows

200m Run
 

9 Ground to Overhead 155/110 lbs

18 DB Snatch 55/35 lbs

18 Ring Rows

200m Run

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11/27/17-

BUY IN- 3 x 300m Rows-  Partners set is your Rest


WOD- 4 ROUNDS FOR TIME: *

15 x Burpee KBS (55/35 lbs)

7 x Power Clean and Jerks (45% of your 1 rep Clean Max)

8 x Squat Clean (same weight as C & J)

15 x Toes to Bar


 
*25 Minute Time Cap



CASH OUT : FREE FRIDAY

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11/22/17

BUY IN : Thruster

5 SETS - REPS of 5-5-3-3-1

 
*You should be STARTING at around 60-70% and BUILDING throughout the 5 SETS.
 

EVERY 2:30 seconds 

 

WOD- 3 Rounds-

70 x Double Unders

25 Goblet Squats 55/35 lbs

20 Pull Ups

12 Pistols (6 per side)

 

 

CASH OUT : COUCH STRETCH - 90 seconds per leg

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11/21/17

BUY IN : PUSH PRESS + PUSH JERK + SPLIT JERK

 Every 30 SECONDS for 9 MINUTES.....INCREASE as you can

 
0-30 seconds - 1 PUSH PRESS

30-60 seconds - 2 PUSH JERKS

60-90 seconds - 3 SPLIT JERKS

 

6 ROUNDS

 

WOD (2 ROUNDS; rest; REPEAT)

 
6 Power Cleans (65% Clean Max)

12 Toes to Bar

24 Wall Ball 20/14 lbs

48 Double Unders

 

--REST 2 MINUTES--

 

REPEAT (4 ROUNDS TOTAL)

 

CASH OUT :  4 Minute AMRAP

5 STRICT RING ROWS

20 seconds of Hollow Rock

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11/20/17

BUY IN : SNATCH COMPLEX

 Every 90 SECONDS for 12 MINUTES (8 ROUNDS)......INCREASE as TECHNIQUE allows 

 
Power Snatch + Overhead Squat

Squat Snatch + Overhead Squat

Snatch Balance + Overhead Squat

 

WOD (21-15-9)


Power Snatch (60% of your 1 rep Snatch Max)

Overhead Squat 

Bar Hop Burpees


 

CASH OUT : HANDSTAND HOLDS

 

1 MINUTE - 2 Rounds

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11/18/17- Open gym Optional Wod

This workout is completed in TEAMS of TWO
One person on the ROWER
One person completing reps
Switch ROW EVERY 2 MINUTES
 

WOD

 

ROW 6000 m

 

100 Wall Ball 20/14 lbs

100 Box Jumps 24/20"

100 Sit UPs

100 Double Unders

 

*SWITCH EVERY 2 MINUTES until everything is completed

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