Friday, 30 August 2013

Announcement:  The On-Ramp class will meet in Arvin's 3rd floor weight room at 0530.  The regular group will meet on Daly Field at 0530 for the Supt's Friday Challenge.  Last Friday, we had over 80 cadets and staff/faculty participate in the workout.  Let's see if we can get more than 100 for this workout, so wake up everyone in your company and see how many people you can get to join you for this workout!

Warm-Up:  There will be an organized group warm-up with several challenging and fun mobility exercises.

WOD:  Partner Relay Circuit:

Partner teams will start at first row of cones and do a total of 20 burpees (only 1 person works at a time), then fireman’s carry 50 ft to the next row of cones.  At 2nd row, do a total of 30 sit-ups with your partner and then fireman’s carry 50 ft to the 3rd row of cones.  At 3rd row, do a total of 40 squats with your partner and then fireman’s carry 100 ft back to the start line.

Conduct 3 rounds of this relay circuit, but after everyone finishes the 1st and 2nd relay circuit, the group will do 3 "ladder" sprints (also known as "lines" or "cones"). 

Thursday, 29 August 2013

Announcement:  The on-Ramp class will meet in the 62 Room at 0530.  The regular class will meet in Arvin's 3rd Floor Weight room at 0530.

Recommended Warm-Up:  Work on Double Unders (bring a jump rope or share).  If you have Double Unders, do 20 DUs on the minute for 5 minutes.  We might have some jump ropes coming soon for the club, but stay tuned for more information.  If you are looking to purchase a jump rope, we will post info on recommended speed ropes that work the best for Double Unders.

WOD:  Power Cleans 5-5-3-3-1-1
***Start with an empty bar to warm-up and then slowly start adding weight for sets of 5.  Once you find a weight where a set of 5 is challenging for you, count that as set #1.  Keep adding weight as appropriate, and try to build up to find your 1 Rep Max.

METCON:  21-15-9:
Thrusters (60% of your Power Clean 1RM)
KettleBell Swings with dumbbells (53# for men / 35# for women)

Wednesday, 28 August 2013

Announcement:  The On-Ramp class will meet in the 3rd floor weight room at 0530.  The regular class will meet in the CARDIO side of the 62 Room next to the Rowers.

Recommended Warm-Up:  Warm-Up by reviewing proper form/technique on the Rower, as well as the other exercises that will be used in the WOD.  Since the WOD will be run in heats, each person should conduct their own mobility exercises and dynamic stretching to ensure they are properly warmed up by the time they start the WOD.

WOD:  For time:
- Row 1K (if all 5 Rowers are available, 5 people should go at a time with everyone in a certain heat starting at the same time)
- 50 Wall Balls
- 40 Sit-Ups
- 30 Box Jumps
- 20 Knees to Elbows
- 10 Renegade Rows (1 Rep = Push-Up, DB Row Left, DB Row Right)
***http://www.youtube.com/watch?v=tL4Ygzz20gk

Tuesday, 27 August 2013

Announcement:  On-Ramp class and the regular group will all meet in the 3rd floor weight room at 0530.

Recommended Warm-Up: 
3 Rounds of:
- 3 Strict Pull-Ups
- 6 Good Mornings (with PVC pipe or empty barbell)
- 9 Box Jumps
- 12 Superman Crunches (reverse crunches lying in the prone position)

WOD:
Deadlift: 5-5-3-3-1-1
Push Press: 5-5-3-3-1-1
***Start with an empty barbell to warm-up and slowly start adding weight, focusing on proper form and technique.  Once you find a weight where a set of 5 is challenging for you, count that as set #1.  Continue adding weight to eventually try to find your 1 Rep Max.  Make sure you record your 1RM for each exercise so you can calculate certain percentages for future workouts and track your progress when we measure 1 RM again in the future.

Monday, 26 August 2013

Announcement:  On Ramp crew will meet in Arvin's 3rd floor weight room at 0530 to perfect the back squat and other posterior chain movements.

Everyone else will meet down at Shea Stadium track at 0540 for a sprint workout.  First one there will rally the group at the bleachers. 

You may meet in front of Arvin at 0530 and jog down as a group.  First round of sprints will begin around 0545.

Recommended warmup:  Light jog from barracks to Shea Stadium track at your own pace

Pre-WOD mobility:  5 mins on hamstring stretch, standing quadricep stretch, butterfly stretch, lower back stretch, and other pre-sprint stretches of your choice.

WOD:  6 rounds of 800m run (two laps around track) at max effort

Jog 2 mins at a recovery pace between each work cycle.  Try not to walk.

Recommended cool down:  Slow jog back to the barracks at your own pace, repeat pre-WOD mobility stretches if time allows.