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

    319.855.0355   

 

ianmb74@hotmail.com

12/12/17

TODAY'S WOD IS A ROWING CHIPPER

Take your time warming up with some hip and shoulder mobility work.  Work into several sets of push ups and air squats prior to starting your day.  Move through the wod at a steady pace, no need to sprint today!

 

WOD-

50 air squats
25-calorie row
40 GHD Low Back Extensions  (set so pad is right at the hips)
20-calorie row
30 situps
15-calorie row
20 pushups
10-calorie row
10 burpees


Tags:
ianmb74@hotmail.com

12/11/17- Strength wk2

Warm Up- 5 minutes on Rower, Bike, or Ski

                 Hip and hamstring dominant mobility (5 minutes)

 

2 ROUNDS-

                 Single leg Deadlifts x 8 reps

                 Walking Lunges x 10 reps

                 Ring Rows  x 6

                 Sit ups x 15

                 Push ups x 10

                 

 

BUY IN-  Deadlifts-  3 warm up sets followed by-

                             #1) 70% (of 90% of 1 rep max) x 3 Reps

                             #2) 80% x 3 Reps

                             #3) 90% x  3+ (up to failure)

 

WOD- 4 ROUNDS-

400 m RUN

then.....

4 Curtis P's*  (95/65 lbs)

30 Double Unders

4 Ring Dips ** (Rx+ -  Muscle Up to Ring Dips)

FINISH with

400 m RUN


 

*Curtis P - Hanging Squat Clean + Lunge + Lunge + Push Press = 1 REP

** Rx+ on this workout is 1 Muscle Up to 6 Ring Dips

 

CASH OUT : COUCH STRETCH.....90 seconds per leg

 

COACHES TIPS

 

*Moderate pace on the first run
*If you need to break up the Curtis P's aim for no more than 1 BREAK per ROUND 
*Scale to the Ring Dip is 6 "PERFECT PUSH UPS" - Chest to the Ground,elbows back.
SPRINT the final RUN


Tags:
ianmb74@hotmail.com

12/9/17

This workout is completed in TEAMS of TWO
Both athletes working together on Part A
Alternating rounds on Part B
 

WOD

 A)  10 MINUTES (5 at Each)

Partner 1 - 1 MINUTE ROW

Partner 2 - 1 MINUTE Double Unders

 

--REST 3 MINUTES--

 

 B) AMRAP in 10 MINUTES

 

10 Goblet Squats (55/35 lbs)

10 KB Swings 

10 Hand Release Push Ups

 

*Partners complete FULL ROUNDS in part B


Tags:
ianmb74@hotmail.com

12/8/17

BUY IN-  

Accumulate 2:30 in inversion

*headstand, handstand, parallettes, , wall etc. just 2:30 upside down

 

 

WOD- For Time: 


21 Deadlifts  (65% of your 1 rep Max)


21 Meter Handstand Walk (1 1/2 lengths)


15 Deadlifts


15 Meter Handstand Walk (1 length)


9 deadlift

 

9m handstand walk (1/2 length)

 

 

CASH OUT-  Accumulate 1:30 in a Hanging L-sit


Tags:
ianmb74@hotmail.com

12/7/17

BUY IN : PUSH PRESS- Every MINUTE on the MINUTE for 10 MINUTES complete 2 PUSH PRESS......INCREASE weight each successful round.

 

WOD

 

20 Alternating DB/KB Snatch 50/35 lbs

20 Box Jump Overs 24/20"

20 Med Ball Squat Clean 20/14 lbs

20 Toes to Bar

 

REST 1 MINUTE

 

15 Alternating DB/KB Snatch 50/35 lbs

15 Box Jump Overs 24/20"

15 Med Ball Squat Clean 20/14 lbs

15 Toes to Bar

 

REST 1 MINUTE

 

10 Alternating DB/KB Snatch

10 Box Jumps Overs

10 Med Ball Squat Clean

10 Toes to Bar

 

CASH OUT : within 2 minutes of the end of your Wod complete; 2 Minutes of Max GHD low Back Extensions

 

COACHES TIPS

This is an INTERVAL workout...meaning GO HARD because REST is coming
Find your rhythm with the DB Snatch...switch hands at the same place each time and use your legs not your back
Land on the box in a squat and stay low on the Box Jump Overs
Goal on Med Ball Squat Clean should be UNBROKEN
Toes to Bar - stay long and engage your lats to pull 


Tags:
ianmb74@hotmail.com

12/6/17 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-  

 5-10 minutes of mobility work on legs and hips 

 

WOD- 

10 x 100m w/ 1′ rest between

5000m with rate changes every 1000m: 22-26-22-26-22

 

 

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm (strokes per minute- dont worry its on the monitor) , 1000 meters @ 26

 

 

 

CASH OUT- Roll and Smash


Tags:
ianmb74@hotmail.com

12/5/17

BUY IN : Weighted / Strict Pull ups- 5 Sets of 5 Reps ......INCREASE weight each round.

 10-12 MINUTES to complete

 

WOD (Descending ladder 10-1 rep)

Floor Press 115/75 lbs

Bent Over Barbell Rows 115/75 lbs

Bar Hop Burpees

 

 

 

CASH OUT : PLANK HOLDS

 

1 MINUTE SIDE PLANK

1 MINUTE FACING UP

1 MINUTE SIDE PLANK


Tags:
ianmb74@hotmail.com

12/4/17

 Open Gym Warm Up3 Rounds-

30 x Rope Jumps

1 x Length Bear Crawl

1 x Length Crab Walk

5 x Push Ups

10 x Air Squats





BUY INShoulder Press / Back Squat - Warm up for 3 sets each

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

Working as a Super set. Perform your SHOULDER PRESS, then your BACK SQUAT after a brief rest.  Recover for 2-3 minutes between super sets.



WOD-  10 minute AMRAP-

3 x Bear Complex (115/ 75lbs)*

3 x Lengths of gym Bear Crawl 

3 x SDHP (115 /75lbs)



*Should be able to get at least the first 3 reps unbroken

BEAR COMPLEX
- Squat clean; Thruster; Push Press; Back squat; Push press =1 rep




CASH OUT- 100 x Sit Ups for Time

Tags:
ianmb74@hotmail.com

12/2/17

 

 

 

This workout is completed in teams of two
One person working at a time
Switch whenever you want
 

WOD

 Fat Gripz Deadlifts (155/115 lbs) 

 

As Many Reps as Possible in 1 MINUTE

 

--REST 1 MINUTE--

 

5 Burpees

2 Fat Gripz Deadlifts

 

As Many Reps as Possible in 2 MINUTES

 

REST 1 MINUTE

 

10 Wall Ball 20/14 lbs

5 Burpees

2 Fat Gripz Deadlifts

 

As Many Rounds as Possible in 3 MINUTES

 

REST 1 MINUTE

 

15 Goblet Squats  (55/35 lbs)

10 Wall Ball 20/14 lbs

5 Burpees

2 Fat Gripz Deadlifts

 

As Many Rounds as Possible in 4 MINUTES

 

REST 1 MINUTE

 

20 Double Unders

15 Goblet Squats

10 Wall Ball 20/14 lbs

5 Burpees

2 Fat Gripz Deadlifts

 

As Many Rounds as Possible in 5 MINUTES

 

REST 1 MINUTE

 

Repeat 4 MINUTES - 3 MINUTES - 2 MINUTES - 1 MINUTE

 
 


Tags:
ianmb74@hotmail.com

12/1/17

Warm up-  2 Rounds at a steady pace

200m Run or Row

20 x Step ups

30 x Rope Jumps (double or single)

15 x Sumo Deadlift High Pull with KB (light)

10 x Squat Jumps (easy jumps, not oo dynamic)

10 x Sit ups

 

--following the 2 rounds begin to build up slowly to your first set of the Clean Complex

 

BUY IN : CLEAN COMPLEX- Every MINUTE on the MINUTE for 12 MINUTES complete 1 POWER CLEAN + 1 HANGING SQUAT CLEAN.....INCREASE weight each successful round.

 Open Gym Option-  For those of you not comfortable with your CLEANS-  Perform 2 reps of Front squats from the rack.  Every minute on the Minute, increase each round

WOD

 10 MINUTES to COMPLETE MAX REPS HEAVY KB SWINGS (70/55lbs)

 

*EVERY time you put down the KB complete 

 

10 x Front Rack Lunges 95/65 lbs (5 per leg)    *a weight that you can perform 10 reps unbroken

20 x Double Unders

 

CASH OUT : MUSCLE UP TRANSITIONS on the LOW RINGS - 10 Perfect Reps


Tags:
Next