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.