Wednesday 10/24/18

you did not wake up today to be mediocre.jpg

Every day is a new opportunity to be better than yesterday!! Tomorrow’s WOD:

Warm-up:

Figure 4-Quad Pull-Spider lunge w/ hip lift + Rotation(both ways) x 5/side
Side Lunge x 5/side
Walking Lunge w/ OH Reach x 5/side
Band:
Face Pulls x 10
Hanging Pull Apart x 10
Straight Arm Pulldown x 10/side
Triceps Extension x 10/side
Split Stance Incline Chest Press x 10/side
Pushups x 10

Workout:

A1. Bench Press 5 x 3 @ 90-93%
B1. Pullup 5 x 3 (L1: ECC)

WOD:
20min. AMRAP(partners):
Partner 1: Max Cal Row
Partner 2:
2 Push Ups
2 Wall Balls (20/14)
2 MB Sit Ups
4,4,4
6,6,6
8....

*Each partner must complete each round of reps before increasing by 2
*Score=Max Cal Row & Highest round completed

Post:
Recovery: Stretch/Foam Roll, etc.

Tuesday 10/23/18

the bar wont bite.jpg

Warm-up:

Spider lunge w/ hip lift x 10/side
Groin stretch w/ rotation x 10/side
Mini-Band(knees) Toe touch-Deep Squat w/ OH Reach x 10
Mini-Band lateral walk(ankles) x 10/side
Wall ankle mobility x 10/side
Bar
Clean Complex: RDL-Hang Pull-Hang Squat Clean x 5

Workout:

A. Clean Pull from floor 3 x 4 @ 75%, 90%, 110+%
B. Clean From Floor 5 x 3 @80-90%

WOD:
EMOM x 10:
1 Clean Pull
1 Power Clean
1 Clean + Jerk
(75-80% 1RM)

Post:
3-4 x 30" Handstand Hold

Monday 10/22/18

when i realize i can lift heavier weight.jpg

Warm-up:

Band Leg Swings x 15/side
Band Groin Stretch x 30sec.
Band Glute Stretch w/ T-spine Rotation x 10/side
Band Shoulder Mobility x 30sec/side
Mini-Band(knees):
Jumping Jacks x 10
Air Squats x 10
Supine Hip Extension x 10
Frog Pump x 10
Hip opener x 10
Floor Wrist mobility x 10
Partner front rack mobility(bar) x 30sec.

Workout:

A1. Front Squat 6 x 3 @ 90-93%
A2. WTD Pushup 6 x 3

WOD:
1-5-1 (for time)
Man Makers (L1: DB Thrusters)
Farmer's Carry

*Hands must Stay on DB entire time
*5 Burpee penalty each drop

Post:
1000m Row Cool Down

Friday 10/19/18

friday face.jpg

Warm-up:

Side Lying Windmill w/ foam roller x 10/side
3 way lunge(Forward, Side, Reverse) x 3/side
PVC Goodmorning x 10
PVC shoulder rolls x 10
PVC SLRDL x 6/side
PVC Thrusters x 10
MB Drop Pass/MB Chest pass x 10

Workout:

A1.Option: Push Press/Bench Press 5 x 4 @ 85-90%
A2. Inverted Row 5 x 5

WOD:
"Bergeron Beep Test"
EMOM for as long as possible complete:
7 Thrusters (75/55)
7 Pull Ups (L1: Ring Rows)
7 Burpees

Post:
B1. Depending on choice from A: DB/KB Bench Press/Landmine OH Press 4 x 5

Thursday 10/18/18

lets lift heavy things.jpg

Warm-up:

Quadruped T-spine Rotation x 10/side
Hydrant x 10/side
Seated Hip CARS x 10/side

Mini-Band(knees):
Jumping Jacks x 10
Air Squats x 10
Lateral walks x 10/side
Supine Hip Extension x 10
Clamshells x 10/side

Band:
Pull Aparts x 15
OH Pull Aparts x 15
Sword Draws x 10/side
Chest Fly's x 15

Workout:

A1. Option: Deadlift or Hip Thrust 5 x 4 @ 85-90%
A2. 2KB SLRDL 4 x 6/side

"Well Read Meat Head 10-1 Challege #2"
For Time:
10-1 KB Swings
Burpees

Time Cap: 10 minutes Time Goal: Sub 6 minutes
*This is a "pick your poison" workout, choose weight and type of swing
*Should be a sprint and done unbroken
Post:
B. Hurdle Line to Broad Jump x 10

Wednesday 10/17/18 (Grand Opening at 4pm!)

thank you military.jpg

Thank you to all who have served this great country, past and present, no thank you is big enough to show our gratitude for your constant sacrifice to protect our freedom. Tomorrow’s WOD is for you:

Warm-up:

Dynamic Warm-up (10yds each):
Walking Lunge w/ OH Reach
Scoops
Quad Pull-Toe Touch
Toy Soldier
Walking Figure-4/Cradle
Side Lunge (Both Sides then turn)
High Knees
Butt Kicks
15 second Wall Sprint

Workout:
WOD:
3 Rounds For Time:
800m Run
7 Deadlift (271/185) (185/135)
10 Burpee Pull Ups
14 Single Arm KB Thruster (55/35) (7/arm)
20 Box Jumps (24/20)

40 Minute Time Cap
Time goal: Sub 30 minutes

Recovery work(foam roll, stretch, etc.)

Tuesday 10/16/18

callusses lifting trophies.jpg

Calluses are a good thing! Tomorrow’s WOD:

Warm-up:

Side-lying T-spine rotation w/ foam roller x 10/side
Groin Rocker x 10/side
Spider lunge w/ hip lift x 10/side
Figure 4-Quad Pull-SLRDL x 5/side
Bar/PVC:
Snatch Grip RDL x 5
Snatch Grip High Pull x 5
Muscle Snatch x 5
Overhead Squat x 5
Snatch Balance x 5
Below-the-knee Snatch x 5

Workout:

A. Snatch From Floor(full) 6 x 3 @75-80%

WOD:
3 Rounds For Time:
10 Hang Power Snatch (95/65)
20 Sit Ups
40 Double Unders (2:1 SU)

Post:
B1. Alternating SL/SA Plank 3 x 10/side

Monday 10/15/18

take action start today.jpg

Come in and start your free week at Uncle Sam Athletics! Currently offering 5 Classes daily with a Beginners WOD option in every class! Heres tomorrow’s WOD:
Warm-up:

Ring Lat stretch x 30sec/side
Deep Squat w/ Rotation x 5/side
Band 3D Pull Apart x 10
PVC:
Lateral Bar Step-Over x 5/side
Lateral Bar Step-Under x 5/side
Shoulder Rolls x 10
PVC Goodmorning x 10
PVC SLRDL x 10/side
Box Thoracic Mobility x 10

Workout:

A1. Back Squat 5 x 4 @ 8-90%
A2. Bottoms up KB Bench press 5 x 5

WOD:
15 Minute AMRAP:
20 step OH walking lunge (45/25)
100m Sprint
20 DB/KB Push Press
100m Sprint

Post:
B. Barbell Split Squat 4 x 5/side

Friday 10/12/18

weight loss motivation.jpg

Warm-up:

Quadruped T-spine Rotation x 10/side
Bird Dog x 10/side
Deadbug x 10/side
Hip Axial Rotations x 10/side

Mini-Band:
Lateral walks x 10/side
Monster Walk x 10/10

Band:
Pull Aparts x 15
Sword Draws x 10/side
Band fly's x 10
Straight arm pulldown x 10

Workout:

A1. Strict Press 4 x 5 @ 83-87%
A2. Supported KB Row 5 x 5/side

Torture Bucket!

Post:
B1. Bear Hold w/ OH Press 3 x 10/side
B1. SL Hip Extension w/ 5sec ISO 3 x 5/side

Thursday 10/11/18

NOW.jpg

Warm-up:

Worlds Greatest Stretch x 5/side
Pizza Delivery Game 3 x 90sec. rounds(30sec. rest)
1. 5 Air Squats
2. 5 pushups
3. 3 burpees

Workout:

A1. Deadlift 5 x 4 @ 85-90%
A2. Band Pull Through 4 x 10


WOD:
100 Double Under Buy-in

Then complete:
3 Rounds:
400m run
15 Wall Balls (20/14)
12 Pullups/ring rows

100 Double Under Cash Out

Time Cap: 20 minutes

Post:
L-sit variation 3-4 x MAX

Wednesday 10/10/18

be humble stay hungry.jpg

Warmup:

Dynamic Warm-up (10yds each):
Walking Knee Tuck-Spider Lunge w/ Rotation
Quad Pull-SLRDL
Figure 4/Cradle-Side Lunge(both sides)-Curtsy Lunge (turn halfway)
Toy Soldiers
Broad Jump

Active Hip Flexor Stretch x :30/side
Scap. Pushups x 15

Workout:

A1. Bench Press 5 x 4 @85-90%
A2. Pullup 5 x 4

WOD:
4 x 4 Minute AMRAP:
12 DB Step Ups
14 Lateral Jumps over Parallette (Over & Back=1)
16/12 Cal Row

*Rest 1 minute b/t rounds

Post:
Recovery work(foam roll, stretch, etc.)

Tuesday 10/9/18

you can't out train a bad diet.jpg

Want to reach your goals? Ittakes exercise AND a well balanced, nutrient dense diet. Choosing one or the other is like driving with your parking brake on!

Warm-up:

Side-lying windmill x 10/side
Spider lunge w/ hip lift + rotation x 5/side
Side Lunge x 5/side
Toe touch-Deep Squat w/ OH Reach x 10
Wall ankle mobility x 10/side
Bar
Clean Complex: RDL-Hang Pull-Hang High Pull-Hang Clean x 5

Workout:

Mobility: Front Rack Mobility

A. Clean Complex x 3 @ 75% : RDL-Hang Pull- 2 Hang Power Clean
B. Power Clean from floor 4 x 4 @ 80-83%

WOD:
12 Minute AMRAP Ladder:
2 Power Clean (135/95)(L1: 95/65)
2 Toes 2 Bar
2 Box Jump Overs
4 Power Clean
4 T2B
4 Box Jump Overs
6 Power Clean
6 T2B
6 Box Jump Overs

*Continue increasing by 2 reps/round until time cap
Post:
C. Standing Pallof Press w/ OH Reach 3 x 10/side

Monday 10/8/18 (Regular hours)

Class Schedule.png

Enjoy your Columbus day! Business as usual at Uncle Sam Athletics, we hope to see you in class!

Warm-up:

Band Leg Swings x 15/side
Band Groin Stretch x 30sec.
Band Glute Stretch w/ T-spine Rotation x 10/side
Band ankle mobility
Mini-Band(knees):
Jumping Jacks x 10
Air Squats x 10
Supine Hip Extension x 10
Frog Pump x 10
Hip opener x 10
Inchworm w/ pushup x 6

Workout:
A1. Front Squat 5 x 4 @83-87%
A2. Plate Pushup 4 x 5

3 Rounds Not For Time:
50m R Overhead DB Walk
50m L OH DB Walk
50m Farmer or Front Rack Carry
50m B OH DB Walk

*Rest as needed between rounds
*Pair and alternate with partner as needed
*Record DB weight for score
(This gets really heavy fast!)

Post:
B1. 2 DB/KB RFE Split Squat 4 x 4/side
B2. 2 DB/KB SLRDL 4 x 5/side

Friday 10/5/18

thought about quitting but then saw who was watching.jpg

Warm-up:

Dynamic Warm-up (10yds each):
Walking Lunge w/ OH Reach
Scoops
Quad Pull-Toe Touch
Toy Soldier
Walking Figure-4/Cradle
Side Lunge (Both Sides then turn)
A-Skips
Power Skips
High Knees
Butt Kicks

Workout:

A1. Push Press 4 x 5 @83-87%
A2. Supported KB Row 4 x 6/side

WOD:
For time:
200 m run
21 Push Press (95/65)
200m run
21 Front Squats (same weight)
200m run
15 Push Press
200 m run
15 Front Squats
200m run
9 Push Press
200m Run
9 Front Squats

Post:
B1. Wall Slide 3 x 10
B2. Scarecrow 3 x 10

Thursday 10/4/18

dont find time make time.jpg

Warm-up:

Quadruped T-spine Rotation x 10/side
Bird Dog x 10/side
Deadbug x 10/side
Hip Axial Rotations x 10/side

Mini-Band:
Lateral walks x 10/side
Monster Walk x 10/10

Band:
Pull Aparts x 15
Sword Draws x 10/side
Band fly's x 10
Straight arm pulldown x 10

Workout:

A1. Deadlift 4 x 5 @83-87%
A2. Band Pull Through 4 x 8

WOD:
For time: Alternating between each movement
1-10 Deadlifts (Body Weight)
10-1 Handstand Push Ups (L1: Inverted pushups, seated DB/KB Press)

Post:
B. Sup. Hip Extension 3 x 5 (5sec. ISO)(optional mini-band)

Wednesday 10/3/18

you can never regret missing a workout if you never miss a workout.jpg

Warm-up:

Figure 4-Spider lunge w/ hip lift + rotation x 10/side
Cat Cow x 10
Wall Leg swings (a/p) x 10/side
Wall leg swings(lateral) x 10/side
Squat thrust x 15
Serratus wall slide w/ lift x 10
Pushup x 10
Ring row hold x 30sec.

Workout:

A1. Bench Press 4 x 5 @83-87%
A2. Pull-up 4 x 5

Complete with a partner:
A: 200m run
B: 100 Air Squats
80 Pull Ups
60 KB Swings
40 Power Cleans (135/95)
20 Wall Walks

*Partners will chip away at repetitions alternating between run and reps. Cannot move on until movement is complete


Post:
Recovery work(foam roll, stretch, etc.)

Tuesday 10/2/18

i got gains theyre multiplyin.jpg

Warm-up:

Side-lying windmill x 10/side
Toe touch-deep squat w/ OH reach x 10
Side Lunge x 5/side
Spider lunge w/ hip lift x 10/side
Band face pulls x 10
hanging pull apart x 10
Bar:
Snatch grip RDL x 5
hang snatch pull x 5
hang power snatch x 5
OH Squat x 5

Workout:

A. Snatch Complex x 3 @75%: Snatch pull-Snatch High Pull- Hang Power Snatch-OHS
B. Snatch from floor 4 x 3 @80-83%

WOD:
12 Minute AMRAP:
10 OHS (95/65)
12 GHD Sit ups (L1: Wall Ball Sit ups)
200m run

Post: Tabata Elbow Plank

Monday 10/1/18 (Expanded Class Schedule Begins Today!)

New Class Schedule_Monday-Friday_ 6_30AM, 9_30AM, 4_30PM, 5_30PM, 6_30PMSaturday_ 9_00AM.png

Warm-up:

Groin Rocker w/ Rotation x 10/side
Quadruped Hip Circles x 5/side each. way
Banded Hydrant x 10
Mini-Band Deep Squat w/ OH reach x 10
Mini-Band Clock Step (ankles) x 10/side
Ring Rows w/ 3sec. ECC x 10
Bent IYT(2.5-5lbs.) x 10ea.
Prone Walkout x 6

Workout:

A1. Back Squat 4 x 5 @83-87%
A2. Bottoms Up KB Bench Press 4 x 6

WOD:
4 RFT:
500m Row
12 Burpees
21 Box Jumps (24/20)

Post:
B1. 2KB RFE Split Squat 3 x 5/side
B2. 2KB SLRDL 3 x 6/side

Friday 9/28/18

dont limit your challenges.png

Warm-up:

Band Leg Swings x 15/side
Band Groin Stretch x 30sec.
Band Glute Stretch w/ T-spine Rotation x 10/side
Mini-Band(knees):
Jumping Jacks x 10
Air Squats x 10
Supine Hip Extension x 10
Frog Pump x 10
Hip opener x 10
Band:
Face pulls x 15
Hanging Pull apart x 15
Straight Arm Pulldown x 15
Band Fly's x 15
Serratus Wall Slide + lift x 10

Workout:

Strength(Upper):
A1. Strict Press 3 x 8 @ 40-65%
A2. Yoga Push-up 3 x 10

Torture Bucket
Theme: 15min. AMRAP 1-5



Post:
Shoulder Mobility

Thursday 9/27/18

send an ambulance killed my workout.jpg

Warm-up:

Dynamic Warm-up:
Walking lunge w/ OH Reach
Walking Figure-4
Quad Pull-SLRDL
Spider Lunge w/ Rotation
Side Lunge (both sides and turn)
Bear Crawl w/ cone (slow/controlled)

Workout:

Strength(Lower):
A1. Deadlift 3 x 8 @ 40-65%
A2. BW/Goblet Reverse Lunge 3 x 6/side

WOD:
For time:
800m sprint
-3 minutes rest
400m sprint
-2 minutes rest
200m sprint
-1 minute rest
100m sprint

Post:
Glute/hamsting/hip flexor mobility