Friday 27, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Overhead Squat
3x10

Metcon
500m row
30 bench press .5 body weight
1000m row
20 bench press .75 body weight
1500m row
10 bench press body weight

Thursday 26, October 2017

  Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Snatch Press - front
5x5 add weight

Snatch press - back
5x5 add weight

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Strict Press

Metcon
15 min EMOM
Randy - with weight
5 snatch Every minute 50/35kg

This should not be rushed take every minute to set up each rep for good form and technique - if you start to fatigue in the end minutes see a coach for rep or weight decrease

Wednesday 25, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Power snatch + Snatch
1+2 x 10

add weight every set
Practice good foot work
Reset your feet each lift

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Back squats

Metcon

Derek Birthday!!!!
3x
10 Thrusters 42.5/30kg
25 burpees
2 minute rest
2x
10 Thrusters 60/42.5kg
25 box jumps

Tuesday 24, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Jerk
15 minutes to find a 1 RPM

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Deadlift

Metcon
Helen
3 rounds for time:
400m run
21 KB swing (1.5 pood) 24/16kg
12 Pull-ups

Monday 23, October 2017

 Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

 Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar


Strength
Deload Week

Power Clean + Clean(catch in the hole) + Jerk
1+1+1 x 10 - add weight each set

Practice foot work
Reset for EACH movement

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Bench press

Metcon
100 calories on the bike
then
30 clean and jerks for time 60/42.5kg

Friday 20th, October 2017

 Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
10 minutes to work up to your MAX weight on TGU

Strength
Shoulder Press
5-3-1+ at 75/85/95% of 90%

Strength
Overhead Squat
5-3-1+ at 75/85/95%

Tabata Something Else
4 movements 8 rounds each 20 second of work 10 second rest
Pull ups
Push ups
Air squats
Sit ups
Total reps = score

Thursday 19th, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minute instruction Turkish Get Ups
7 minutes
Max reps TGU - WITH proper FORM medium weight

Strength
Snatch
Hang + Power + Squat
1+1+1 x 10 add weight every set

 Metcon
8 x 250m row SPRINTS - rest the amount of time it took you to row (if at any time your coach thinks you are not sprinting - BE PREPARED)
8 x 200m run SPRINTS - rest amount of time it took you to run (SAME AS ABOVE)

Wednesday 18, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
8 minute AMRAP
5 HSPU
5 Turkish Get Ups

Strength
Deadlift
5-3-1+ at 75/85/95% of your 90%

Metcon
"Elizabeth"
21-15-9
Clean 60/42.5kg
Ring Dips

Tuesday 17, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
5 minute AMRAP
5 TGU - Medium weight
5 Strict pull ups

Strength
Bench Press
5-3-1+ at 75/85/95% of your 90%

Strength
Front Squat
5-3-1 at 75/85/95% of your max

Metcon
50-40-30-20-10
Double unders
10-20-30-40-50
Kettlebell swings 32/24kg

Monday 16, October 2017

Warm up:
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready:
5 minutes instruction Turkish Get Ups
5 minutes max weight Turkish Get Ups

Strength:
Cycle 3 Week 3
Back Squat
5-3-1+
75/85/95% of your 90%

Metcon:
Vegas Strong
17 minute AMRAP
10 Ground to overhead 60/42.5kg
200m Barbell carry
58 Bar over burpees

Friday 13, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
7 min AMRAP
1 Farmer carry down and back 25kg plates
10 double kb deadlifts 32kg
***MUST hot 6 rounds in 7 minutes or 35 burpee penalty

Strength
Snatch pull + hang snatch = squat snatch
3+2+1 x 8

Metcon
12 min EMOM
Odd - 1 round Cindy
Even - 10 thrusters 42.5/30kg
Score = total completed minutes

Thursday 12, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
6 min or 30 man makers

Strength

Deadlift

3-3-3+ at 70/80/90%

of your 90% of your NEW max this cycle

Metcon

200 double unders - 5 minutes to complete

then

12 min EMOM

5 push press 60/425kg

5 burpees

Score = 13 points - 1 for each completed round

Wednesday 11, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
8 min EMOM
Odd - 15 calorie on the bike
Even - 15 step ups per leg
***5 burpees if you don't hit calories

Strength
Clean pull + Hang clean + Squat Clean
3+2+1 x 8

Metcon
8 min AMRAP
8 hang cleans 60/42.5kg
8 front squats
then
4 min max rep
Front rack lunges 60/42.5kg

Tuesday 10, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
8 min EMOM
Odd - Hollow rock
Even - Superman ball pass
***10 burpees everytime the ball drops

Strength
Back Squat
3-3-3+ at 70/80/90%
of your 90% NEW max this cycle

Metcon
20 min PARTNER WOD
200/160 cal bike - ladies over 5'8 you know the drill
150 wall balls 20/16lb
100 American swings 24/16kg
100 Russian swings 32/24kg
Remaining time = partner push ups - down, up, hand slap
Score = 1 point for each completed move above (4) + 1 point for every push up as a whole

Monday 9, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
3 minute PVC OHS Game
***note the bar comes away from OH
50 burpees

Strength
Strict Press
3-3-3+ at 70/80/90%
of your 90% of the new max THIS cycle

Strength
Overhead Squat
3-3-3+ at 70/90/90%
of your new max THIS cycle

Metcon
"DT"
5x
12 deadlifts 70/50kg
9 hang cleans - ELBOWS through full rack position or NO REP
6 jerks

Friday 6, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
5 min AMRAP
Max rep HSPU

Strength
Snatch + hang snatch
7 x 1+1
MUST catch all reps in the hole

Metcon
10-9-8-7-6-5-4-3-2-1
KB snatch each arm 24/16kg
Double KB thrusters 24/16kg

Thursday 5, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
4 min AMRAP
10 count belly to wall in HSPU position
10 hollow rocks
10 supermans

Strength
Bench Press
5-5-5+
(another 2.5 kg add or a total of 5kg since your last 1 rep max)
65-75-85% of your NEW 1 rep max 90%

Strength
Front Squat
5-5-5+
ADD 5kg to your 1 rep max
65-75-85% of your NEW max

Metcon
15 min AMRAP
3 ring muscle ups - 9 pull ups and 9 dips
6 power cleans 70/50kg
9 toes 2 bar
12 HSPU

Food Barrel - BRING SOME FOOD!

ATTENTION 

Can you please check your pantries, and see if you have food you know you SHOULDN'T eat, or food you can "spare" for our food barrel at the gym.

Any little bit helps, even if you pick up a bag of rice or pasta the next time you are at the store - it would be so appreciated.

Here is a list of some of the most common things that we would love to be able to share with our needy families in the Reno/Sparks community.

MOST NEEDED FOOD ITEMS: 

Access to nutritious food is vital for our neighbors who face hunger, and we ask that those donating food choose the most nutritious items available whenever possible. Please post this list to help your food donors determine what foods to donate.

• Canned Meals: Stews, Soups, Spaghetti/Ravioli (Low-Sodium Preferred)
• Protein: Peanut Butter, Tuna, Salmon, Chicken, Dried or Canned Beans
• Grains: Whole Grain Cereal, Oatmeal, Brown Rice, Whole Grain Pasta
• Fruits: Canned (Packed in 100% Juice or Light Syrup), Dried Fruit, Applesauce (No Sugar Added), 100% Fruit Juice Boxes
• Vegetables: Canned (No Salt Added and/or Low-Sodium Preferred)
• Dairy: Shelf Stable Milk
• Kid-friendly Snacks: Granola Bars, Popcorn, Animal Crackers, Graham Crackers
• Baby Products: Formula, Infant Cereal, Baby Food

Thank you so much for any donation you can do

Love 

ME!

Wednesday 4, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
3x 1 min EMOM
1 min wall walk - think side to side not up and down
1 min walk ups

Strength
Back Squat
5-5-5+
ADD another 5kg to your 1 rep max for a total of 10kg now added
65-75-85% of your NEW 90% of your max

Metcon
Oh "Karen" you B***h
2x
25 Wall balls 20/14lb ladies you must use the blue balls
25 Ball slam wall balls -thought of this on Saturday - you are welcome
25 Double tap wall balls

Tuesday 3, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
4x 1 min EMOM
1 min kick ups to wall or freestanding
1 min pull up bar hollow "swings"

Strength

Strict Press

5-5-5+ 

(another 2.5 kg add or a total of 5kg since your last 1 rep max)

65-75-85% of your NEW 1 rep max 90%

Strength

Overhead Squat

5-5-5+

ADD 2.5kg to your 1 rep max

65-75-85% of your NEW max

Metcon:

12 min EMOM

Odd 20 calorie airdyne

Even Max rep burpees - yes you have to get 10!

Monday 2, October 2017

Warm up:
As a group
400m run
3x
1 min pull ups
1 min push ups
1 min air squats
TAKE this opportunity to work on movements you cant do yet - i.e. kipping pull ups, butterfly pull ups, tricep push ups etc.

Metcon:

Andy

For time, wearing a 20-lb. vest:
25 thrusters  52.5/35kg
50 box jumps, 24 in.
75 deadlifts, 52.5/35kg
1.5-mile run
75 deadlifts, 52.5/35kg
50 box jumps, 24 in.
25 thrusters, 52.5/35kg

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.