2016-06-29

Wednesday, June 29th, 2016
Meet downstairs at 1610

PVC stretch
200 single unders
Side plank, 30 seconds each side
Plank one minute

WOD:
12Minute AMRAP
12 KBS
9 Thrusters
6 Pullups

2016-06-28 Deck of Cards

Tuesday, June 28th, 2016
Meet downstairs at 1610

PVC stretch
Bear crawl
High knees
Walking lunges
Baby elephants

Deck of Cards:
Hearts:       Pushups
Diamonds: Situps
Clubs:        Box jumps
Spades:      Wall ball shots    

2016-06-27 Front Squat

Meet downstairs at 1610

Warmup:

20 squats with a 5 second pause at the bottom

Partner med ball tosses 25 on each side and 25 straight ahead--minimum 3 meters apart

Strength:

Front squat 5, 5, 5, 5, 5

MetCon:

Sprint 2x400, 4x200, 4x100

Intermittent Fasting--more like a pattern of eating than a diet...

Intermittent fasting is a powerful tool. We talk about what we are eating, but are we talking enough about how we are eating?  We think not--although clearly what you eat is very important.  When you’re in a fed state, the body has to produce insulin to keep your blood sugar at a safe level. Insulin’s main job is to shuttle excess glucose (sugar) from the bloodstream over to the muscle, liver or fat cells for storage. But insulin doesn’t only take sugar out of the blood – it also increases fat storage.  For day shift and 3rd shifters, the LeanGains fast from 2000 to noon or similar is totally doable. Fourth and 1st shift will need to think about how they can get to fasting for 16 hours per day.  Water and black coffee are in during your fast.  Here are some links that can help you get more informed: 

James Clear

Wiki-P

Nerd Fitness

2016-06-23 Deck of Cards

Thursday, June 23rd 2016
Meet upstairs at 1610

Warm up:
3 minutes of rowing, bike or treadmill
Then 2 rounds of
10 pushups
10 PVC pass throughs
10 squats with a hold at the bottom
20 jumping jacks

Deck of Cards:
Hearts: pushups
Diamonds: goblet squats
Spades: dumbbell push press
Clubs: Situps

2016-06-21 EMOM Downstairs

Tuesday, June 21st, 2016
Meet downstairs at 1610

Warm up:
Group stretching, then run 400m

EMOM 12 minutes:

5 Deadlifts (80% bodyweight)
30 single unders

Buyout:
50 situps

2016-06-20 Summer Solstice/Mitch's 50th B-day

Monday, June 20th, 2016
Meet downstairs at 1610

In honor of Mitch Beyer's big 50TH birthday, we will be doing the Filthy Fifty!

Group stretching, then:

50 Box jumps
50 Jumping pull-ups
50 KBS
Walking lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

2016-06-16

Thursday, June 16th, 2016
Meet downstairs at 1610

PVC stretch
Run 200 meters
3 Burpees
Run 200 meters
4 burpees
Run 200 meters
5 burpees

WOD:
3 rounds

21 Shoulder to overhead
15 Toes to bar
9 Front squat

2016-06-15 KBS and hand release pushups

Wednesday, June 15th, 2016
Meet downstairs at 1610

PVC stretch

3 rounds of
10 squats
20 situps
1 minute of plank

WOD:
3 Rounds for time

150 single unders
30 KBS
20 Hand release pushups

2016-06-14 Upstairs

Tuesday, June 14th, 2016
Meet upstairs at 1610

PVC stretch
10 squats with a short hold at the bottom
30 situps
10 lunges  on each side

WOD:
4 Rounds

Row 500 m
10 push press

2016-06-09 Deck of Cards

Thursday, June 9th, 2016
Meet downstairs at 1610

PVC stretch
100 single unders
10 med ball situps
Hold in plank for 1 minute

Deck of Cards:
Hearts:        Pushups
Diamonds:  Situps
Spades:       Wall ball shots
Clubs:         Squats
Jokers:        10 Burpees

2016-06-07 Sevens

Tuesday, June 7th, 2016
Meet downstairs at 1610

PVC Stretch
100 Single unders
10 Med ball situps

WOD:
7 Round of

7 Deadlifts
7 Burpees
7 KBS
7 Pullups
7 Pushups
7 Air squts
7 Toes to bar

2016-06-06

Monday, June 6th, 2016
Meet downstairs at 1610

PVC stretch
Run 400  meters
Farmer carry walk 400 meters  with weight of your choice

Strength:
Front squat 5-5-3-2-1

 WOD:
AMRAP 12 minute

15 situps
12 box jumps
9 KBS
6 Pullups

2016-06-02

Thursday, June 2nd, 2016
Meet downstairs at 1610

Let's get some good cardio in today.

Warm up with a 400 m run
Then 10 PVC pass throughs
5 lunges on each side

WOD:
20 squats
21 T2B
Run 400
20 squats
15 T2B
Run 400
20 squats
9 T2B
Run 400

2016-06-01 16 Minute Tabata

Wednesday, June 1st, 2016
Meet downstairs at 1610

PVC stretch
Then 2 rounds of:
10 hammer strikes each arm
10 med ball situps
Run 200 meters

WOD:
16 Minute Tabata of
KBS
Pushups
Situps
Squats