Friday 11/9/18

all that matters is here and now.jpg

Warm-up:

Figure 4-Quad Pull-SLRDL x 5/side
Spider lunge w/ hip lift + rotation x 5/side
Deep side lunge x 5/side
Bar step overs x 10
Bar step unders x 10
Shoulder + wall taps x 10/side
Reverse Bear Crawl to sprint x 3 x 5yd crawl-10yd sprint
Bar: Strict press x 15

Workout:

Strength:
A: Push/Split Jerk: 5 x 3 80-90%
B. Handstand Hold 4 x 30"

WOD:
10 Minute AMRAP:
3 HSPU (L1: Seated DB Press)
3 Box Jumps
3 T2B
6 HSPU
6 Box Jumps
6 T2B
9,9,9
12,12,12...

Post:
Arm Farm

Thursday 11/8/18

do what you have to do until you can do what you want to do.jpg

Warmup:
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:
Deadlift 5 x 2 @ 93+%

WOD:
5 Minute AMRAP
Buy in:45/30 Cal row
12 Deadlifts (Rx:185/135) (L1:135/95)
12 Burpees
-3 minute rest-
5 Minute AMRAP
Buy in: 30/21 Cal Row
9 Deadlifts (225/155) (L1:155/115)
9 Burpees
-3 minute rest-
5 Minute AMRAP
Buy in: 15/12 cal row
6 Deadlifts (275/185) (L1: 185/135)
6 Burpees

Score= Total Deadlifts+Burpees
*Increase DL weight each round

Wednesday 11/7/18

run forrest run.jpg

Get ready to run tomorrow!
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:

A. Bench Press 6 x 3 90-93%
B.Conditioning:
5 x 200m Sprint
2 minute rest between rounds

WOD:
16 Minute AMRAP
8 Pistols (L1: SL squat to box)
12 American KB Swings (55/35)
16 Situps
20 Slam Balls

Post:
Recovery: Stretch, foam roll, etc.

Tuesday 11/5/18

face you make in last few reps.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-Split Jerk x 5

Workout:

A. 4x3 Clean pull 90-110%
B. EMOM x 9
1 Squat Clean+1 Hang Squat Clean+ 1 Jerk @ 85-90%

WOD:
3 Rounds for Time:
10 Clean & Jerks (135/95) (L1: 95/65)
400m Run (if weather allows)

Post:
Barbell Hip Extension 3 x 5

Halloween!

ghosts favorite exercise.jpg

Happy Halloween! Don’t forget tomorrow is the last day of our October Facebook Challenge! Earn 5 bonus points by wearing a costume to class! Here’s the Halloween WOD:

Warmup:
Dynamic(10yds each):
Quad Pull-Toe Touch
Scoops
Walking Figure-4
Toy Soldiers
Side Lunge (both sides then turn)
Shuffle
Shuffle
High Knees
Butt Kicks
Jog 50%
Run 75% 

Workout:


Halloween WOD

10 Rounds For Time:
Partner 1: 100m "Candy Bag Carry" (Farmers)
Partner 2:
13 Pumpkin Toss (Wall Balls)
13 Pumpkin Smash (MB Slams)
13 Pumpkin Twists (R+L=2) (Russian Twists)

Each partner completes both movements=1 Round
Time Cap: 31 Minutes

Post:
Spinal Mobility 

Tuesday 10/30/18

at first but now.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
PVC:
Snatch grip RDL x 5
hang snatch pull x 5
hang power snatch x 5
OH Squat x 5

Workout:

Hip and Ankle Mobility

A. Snatch Balance 5 x 4 (L1: OHS)
B: Gymnastic Skill Work (kipping, inversions, muscle ups, etc)

WOD:
3 RFT:
400m Run
12 OHS (115/75) (L1: 75/55)
12 GHD Situps (L1: Wall ball or unweighted sit ups)

Post:
Bird Dog 3 x 12/side(pause at top)

Monday 10/29/18

new monday new week new goals.jpg

Warm-up:

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
Shoulder Mobility
Wrist Mobility

Workout:
A. Double Under Skill Work:Flight Simulator
B. Reverse Lunges 4 x 5/side

WOD:
"Week 4 Well Read Meat Head Challenge"
10-1 DB Thrusters
30 Double Unders between each round

Post:
C1. 1DB/KB Bench Press 3 x 8/side
C2. Slow ECC Pullup 3 x 4

Friday 10/26/18

come with me if you want to lift.jpg

Warmup:

Side-lying windmill w/ foam roller 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

Workout:

A1. Strict Press 6 x 3 @ 90-93%
A2. Inverted Row (3sec ECC) 5 x 5

WOD:
3 Rounds For Time:
400 m run
21 KB Swings (55/35)
12 Pull Ups

Time Goal: Sub 11:00
Time Cap: 15 Minutes

Post:
Side plank 2 x 45sec/side

Thursday 10/25/18

you are your only limit.jpg

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. Deadlift 6 x 3 @90-93%
A2. Band kneeling Crossover Pulldown 3 x 10

TABATA:
Air Squat
Toes 2 Bar
Step ups
Ring Dips

*90sec. Rest between movements
Score: lowest # of reps for each movement

Post:
B. SL Hip Thrust 3 x 8/side

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