Tuesday 10/16/18

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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

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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

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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

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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

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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

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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)

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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

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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

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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

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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

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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

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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

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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

Wednesday 9/26/18

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Warm-up:

Jumping Jacks x 30
Quadruped t-spine rotation x 10/side
Cat Cow x 10
Hydrant x 10/side
Hip Circles x 5/5/side
Yoga Pushup x 10
Band Face pull w/ ER x 10

Workout:

Strength:
A1. L-Sit: 4 x ME Hold (Progressions: Parallette, Top of rings, hanging, seated on box/floor)
A2: Flexed Arm Hang: 4 x ME (Scaling: Top of ring row/barbell row)

WOD: In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar (L1: Knees to elbows/knee raises/supine leg raise)
5 Burpee Box Jump-Overs (24″/20″)

Post:
Recovery(Foam roll, Lax ball, stretch, etc.)/accessory work

Tuesday 9/25/18

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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 4 x 6 @ 75%
WOD:
3 Rounds For Time:
25 Push Ups
200m Run
9 Hang Power Cleans (Rx: 135/95)(L1:95/65)

Time Cap: 15 minutes

Post:
PVC Box t-spine mobility 2 x 10
Bent over t-spine rotation 2 x 5/side

Monday 9/24/18

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Warm-up:

Side-lying windmill x 10/side
Side Lunge x 5/side
PVC:
Goodmorning x 10
SLRDL x 10/side
Alternating Reverse Lunge x 5/side
OH Squat x 10
Ring Rows x 10
3D Pull Apart x 10

Workout:

Strength:
A1. Front Squat 3 x 8 @ 40-65%
A2. Pullups/Seated Band Pulldown 3 x 6/10

WOD:
For time:
20 Push Press (Rx:75/55)(L1:55/35)
20 GHD Situps(L1: Sit ups)
30 Double Unders (L1: 2:1 Singles)
15 Push Press
15 GHD
30 Double Unders
10 Push Press
10 GHD
30 Double Unders
5 Push Press
5 GHD
30 Double Unders

Post:
Hip Mobility:
1/2 kneeling
Band

Thursday 9/20/18

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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:

Strength:
A1. Deadlift 4 x 6 @ 83-85%
A2. 1/2 kneeling Bottoms up KB OH Press 4 x 6/side

Every 3 minutes for 5 rounds complete:
200m Run
20 Unbroken Wall Balls (20/14)
30 Double Unders (L1: 2:1 Singles)

Score= Slowest Round

Post:
B1. SL Hip Thrust 3 x 8/side
B2. 2KB Bent Row 3 x 10

Wednesday 9/19/18

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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:

15 Minutes: Gymnastic Skill Work (handstand holds/push up progressions, muscle up progressions, pull ups, etc)


WOD:

18 Minute AMRAP:

400 m run
20 yard bear crawls
20 yard OH walking lunge (45/25)
20 yard lateral plank walk

Post:

Extended recovery work(foam roll, lax ball, mobility work, stretching)