Thursday, 29 May
Welcome to the Army 2LT Erin Mauldin, 2LT Louis Tobergte and 2LT Jessica Niemiec!
WOD:
AMRAP 12
10 Supermans
15 dumb bell bench press
20 weighted sit-ups
15 dumb bell push press
10 leg-raises
Post rounds to comments.
WOD:
AMRAP 12
10 Supermans
15 dumb bell bench press
20 weighted sit-ups
15 dumb bell push press
10 leg-raises
Post rounds to comments.
Wednesday, 28 May - GRADUATION DAY!
Congratulations to the Firsties on their graduation! See you guys out there!
WOD: AMRAP 14 (In honor of the Class of 2014)
60 second plank hold
50 jumping jacks
40 sit-ups
30 air squats
20 push-ups
10 handstand kickups
WOD: AMRAP 14 (In honor of the Class of 2014)
60 second plank hold
50 jumping jacks
40 sit-ups
30 air squats
20 push-ups
10 handstand kickups
Tuesday, 27 May
Location: Either 3rd floor weight room or Powerlifting room. No group meeting time.
WOD: "Diane"
21-15-9 reps, for time
Deadlift (225 lbs/155 lbs)
Handstand Push-ups
Post time to comments.
WOD: "Diane"
21-15-9 reps, for time
Deadlift (225 lbs/155 lbs)
Handstand Push-ups
Post time to comments.
Monday, 26 May
Location: Start at the corner of the Comm's house.
WOD: Lee Gate Run
Every 4:00 you will stop and complete exercises as follows:
4:00 - 10 push ups
8:00 - 10 sit ups
12:00 - 10 air squats
16:00 - 20 push ups
20:00 - 20 sit ups
24:00 - 20 air squats
28:00 30 push ups
....
Get it? Motivation to run faster!
Post time to comments.
WOD: Lee Gate Run
Every 4:00 you will stop and complete exercises as follows:
4:00 - 10 push ups
8:00 - 10 sit ups
12:00 - 10 air squats
16:00 - 20 push ups
20:00 - 20 sit ups
24:00 - 20 air squats
28:00 30 push ups
....
Get it? Motivation to run faster!
Post time to comments.
Friday, 23 May
Location: No 0530 meeting, but get it in when you can!
WOD: "Fight gone bad"
3 RFT
Wall ball shots
Kettle bell swings
Box jumps
Dumbbell push press
Row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
WOD: "Fight gone bad"
3 RFT
Wall ball shots
Kettle bell swings
Box jumps
Dumbbell push press
Row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Thursday, 22 May
Location: Meet at 0530 in the '62 Room. Or whenever you can get it in.
WOD:
Mobility Thursday
After yesterday, you need to loosen up everything!
Row 500-1k easy to get the blood moving
Then find a foam roller and/or a lacrosse ball and roll out everything.
Find a couple of movements from Mobility WOD (http://www.mobilitywod.com/episodes/)
and do them, one of them must be the "couch stretch" (http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/)
Post results to comments.
WOD:
Mobility Thursday
After yesterday, you need to loosen up everything!
Row 500-1k easy to get the blood moving
Then find a foam roller and/or a lacrosse ball and roll out everything.
Find a couple of movements from Mobility WOD (http://www.mobilitywod.com/episodes/)
and do them, one of them must be the "couch stretch" (http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/)
Post results to comments.
Wednesday, 21 May
Location: Meet at 0830 at the River Courts. Or whenever you can get it in.
WOD:
"Murph"
For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
Partition the pull up, push ups, and squats as needed. The total number of reps is equal to 20 rounds of "Cindy" 5 pull ups, 10 push ups, and 15 squats.
Post results to comments.
WOD:
"Murph"
For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
Partition the pull up, push ups, and squats as needed. The total number of reps is equal to 20 rounds of "Cindy" 5 pull ups, 10 push ups, and 15 squats.
Post results to comments.
Tuesday, 20 May
Location: Meet at 0530 in the Powerlifting Room. Or whenever you can get it in.
WOD:
Bench Press
5-3-3-1-1-1 Work up to a near max effort (Use a spotter!!!)
Then up to the '62 Room for:
3 Rounds for time
Farmer's Walk the breezeway (between cardio room and weight room) down and back with two dumbbells, as heavy as possible (keep good posture!)
15 Burpees
Overhead lunges down and back w/ 1 DB (50/35) (Switch hands at turn around)
15 sit ups
Tomorrow's (Wednesday's) workout will take place at 0830 at the River Courts!!!
Post results to comments.
WOD:
Bench Press
5-3-3-1-1-1 Work up to a near max effort (Use a spotter!!!)
Then up to the '62 Room for:
3 Rounds for time
Farmer's Walk the breezeway (between cardio room and weight room) down and back with two dumbbells, as heavy as possible (keep good posture!)
15 Burpees
Overhead lunges down and back w/ 1 DB (50/35) (Switch hands at turn around)
15 sit ups
Tomorrow's (Wednesday's) workout will take place at 0830 at the River Courts!!!
Post results to comments.
Monday, 19 May
Location: Meet at 0530 in the Powerlifting Room. Or whenever you can get it in.
WOD:
Deadlift
5-3-3-1-1-1 Work up to a near max effort (but do not compromise form, keep your back solid)
Then up to the '62 Room for:
3 Rounds for time
Row 250m
12 DB Thrusters (45/30)
12 Pull ups
Post results to comments.
WOD:
Deadlift
5-3-3-1-1-1 Work up to a near max effort (but do not compromise form, keep your back solid)
Then up to the '62 Room for:
3 Rounds for time
Row 250m
12 DB Thrusters (45/30)
12 Pull ups
Post results to comments.
Friday, 16 May
Location: Meet at 0530 in the Powerlifting Room. Or whenever you can get it in.
WOD:
Back Squat
5-3-3-1-1-1 Work up to a near max effort
Then up to the '62 Room for a quick partner workout
"Tail Pipe"
With a partner, 3 Rounds for time
Row 250m
Static Hold 2 KBs in front rack (54/40)
Partner 1 rows, Partner 2 holds the KBs in the front rack position, if Partner 2 drops them, then Partner 1 must stop rowing until Partner 2 picks them back up. Then switch, each partner rows three times.
If no partner, hold the KBs as long as it took you to row.
Good Luck on your TEEs this week!!!!
Post results to comments.
WOD:
Back Squat
5-3-3-1-1-1 Work up to a near max effort
Then up to the '62 Room for a quick partner workout
"Tail Pipe"
With a partner, 3 Rounds for time
Row 250m
Static Hold 2 KBs in front rack (54/40)
Partner 1 rows, Partner 2 holds the KBs in the front rack position, if Partner 2 drops them, then Partner 1 must stop rowing until Partner 2 picks them back up. Then switch, each partner rows three times.
If no partner, hold the KBs as long as it took you to row.
Good Luck on your TEEs this week!!!!
Post results to comments.
Thursday, 15 May
Location: Meet at 0530 in the '62. Or whenever you can get it in.
WOD:
Technique day
Get on your hands
Spend the hour working on handstand progressions, on the wall, free standing, handstand push ups, wherever you may be. Focus on actively pushing hard again the ground and opening your shoulders. The middle of your back should be screaming like with the dips last week.
Good Luck on your TEEs this week!!!!
Post results to comments.
WOD:
Technique day
Get on your hands
Spend the hour working on handstand progressions, on the wall, free standing, handstand push ups, wherever you may be. Focus on actively pushing hard again the ground and opening your shoulders. The middle of your back should be screaming like with the dips last week.
Good Luck on your TEEs this week!!!!
Post results to comments.
Wednesday, 14 May
Location: Meet at 0530 in the '62. Or whenever you can get it in.
WOD:
3 Rounds I go, You go (Partner 1 goes, Partner 2 rests, then flip flop) (or Rest 1:1, as long as it takes you to do a round)
50 Double Unders
25 Wall Balls
15 Pull ups
DO NOT SKIP THE REST!!! It is there for a reason, just like in interval training.
Good Luck on your TEEs this week!!!!
Post results to comments.
WOD:
3 Rounds I go, You go (Partner 1 goes, Partner 2 rests, then flip flop) (or Rest 1:1, as long as it takes you to do a round)
50 Double Unders
25 Wall Balls
15 Pull ups
DO NOT SKIP THE REST!!! It is there for a reason, just like in interval training.
Good Luck on your TEEs this week!!!!
Post results to comments.
Tuesday, 13 May
Location: Meet at 0530 in the '62. Or whenever you can get it in.
WOD:
20 min AMRAP
Row 500m
Bear Crawl one way down the breezeway between the two parts of the '62 Room
10 burpees
15 situps
Good Luck on your TEEs this week!!!!
Post results to comments.
WOD:
20 min AMRAP
Row 500m
Bear Crawl one way down the breezeway between the two parts of the '62 Room
10 burpees
15 situps
Good Luck on your TEEs this week!!!!
Post results to comments.
Monday, 12 May
Location: Meet at 0530 in the Powerlifting Room. Or whenever you can get it in.
WOD:
Bench Press 5-5-5-5
Then up to the '62 Room for:
Dumbbell Fran
21-15-9
DB Thrusters (45/30)
Pull ups
Good Luck on your TEEs this week!!!!
Post results to comments.
WOD:
Bench Press 5-5-5-5
Then up to the '62 Room for:
Dumbbell Fran
21-15-9
DB Thrusters (45/30)
Pull ups
Good Luck on your TEEs this week!!!!
Post results to comments.
Friday, 9 May
Location: Meet at 0530 in the '62 Room.
WOD:
Come wish our Firsties farewell with a workout and breakfast to follow.
"Running Cindy"
AMRAP 20
5 Pull ups
10 Push ups
15 Squats
After every even round, run 100m
Post results to comments.
WOD:
Come wish our Firsties farewell with a workout and breakfast to follow.
"Running Cindy"
AMRAP 20
5 Pull ups
10 Push ups
15 Squats
After every even round, run 100m
Post results to comments.
Thursday, 8 May
Location: Meet at 0530 in the '62 room.
WOD:
Technique Day
Ring Progressions
Ring Rows, False grip pull ups, Ring Dips, Ring Support Hold, Muscle ups
Spend some time working on each according to your ability. Focus on keeping your posture on the rings, your upper back between your shoulder blades should be screaming.
Post thoughts to comments.
WOD:
Technique Day
Ring Progressions
Ring Rows, False grip pull ups, Ring Dips, Ring Support Hold, Muscle ups
Spend some time working on each according to your ability. Focus on keeping your posture on the rings, your upper back between your shoulder blades should be screaming.
Post thoughts to comments.
Wednesday, 7 May
Location: Meet at 0530 in the powerlifting room.
WOD:
Deadlift
3-3-3-3
Then to the '62 room for:
3 rounds
20 double unders
15 DB Thrusters (30/20)
10 burpees
Post results (total time for pair) to comments.
WOD:
Deadlift
3-3-3-3
Then to the '62 room for:
3 rounds
20 double unders
15 DB Thrusters (30/20)
10 burpees
Post results (total time for pair) to comments.
Tuesday, 6 May
Location: Meet at 0530 in the powerlifting room.
WOD:
Press
8-8-8-8
Then to the '62 room for:
With a partner I go, You go
(Rest 1:1 work:rest if no partner)
4 rounds
row 300m
15 wallball shots (20/12)
10 push ups
Post results (total time for pair) to comments.
WOD:
Press
8-8-8-8
Then to the '62 room for:
With a partner I go, You go
(Rest 1:1 work:rest if no partner)
4 rounds
row 300m
15 wallball shots (20/12)
10 push ups
Post results (total time for pair) to comments.
Monday, 5 May
Location: Meet at 0530 in the powerlifting room.
WOD:
Back Squat
3-3-3-3-3
Then to the '62 room for:
"Stairway to Helen"
3 Rounds for time:
Stairway to Heaven
21 Kettlebell Swings
12 Pull ups
Post results to comments.
WOD:
Back Squat
3-3-3-3-3
Then to the '62 room for:
"Stairway to Helen"
3 Rounds for time:
Stairway to Heaven
21 Kettlebell Swings
12 Pull ups
Post results to comments.
Friday, 02 May
Location: Meet at 0530 in the '62 room.
WOD: EMOM for 30 minutes
5 x push-ups
10 x sit-ups
15 x air squats
Post results to comments.
WOD: EMOM for 30 minutes
5 x push-ups
10 x sit-ups
15 x air squats
Post results to comments.
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