Friday 140829

Vise / ViseDowntown

Rest Day / Open Gym

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Come in for a workout, mobility, strength, and community.

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It's Battle Eve!  Join us at the Mid-America Center all weekend!!

Thursday 140828

Vise/ViseDowntown

-Warm up-

10 minutes:

2 rounds:
10 Good Mornings
10 Romanian Dead Lifts (RDL)
10 Sumo Dead Lift high pulls

5 minutes:

10 Alternating stone-to-shoulder
3 Rope Climbs
20 Jumping jacks

-Strength-

Deadlift- add 10 lbs to your training max if you were successful at the 1+ last cycle.  If you were not successful reset by using 90% of your previous max.

5 @ 65%
5 @ 75%
5+ @ 85%

Complete on a 3 minute clock.

-Conditioning-

Courtesy of OPT "Repeatability Test"

3 rounds, at 100% effort:

Row 250 meters
10 Kettlebell Swings 2/1.5
10 Burpees
10 Kettlebell Swings 2/1.5
10 Burpees
10 Kettlebell Swings2/1.5
Row 250 meters

Rest 12 minutes between rounds.

-Cool Down-

Foam Roll
-Back
-Hamstrings
-Lats

Post all results to comments.

Reminder: Friday both gyms will hold open gym until 11:30 am.  No coached classes Friday.  

Saturday, August 30th and Sunday August 31st @ the MAC Council Bluffs

Wednesday 140827

Vise/ViseDowntown

-Warm up-

10 minutes:

250 meter row
10 Thursters
10 Pull ups 

5 minutes:

20 Wall balls
20 Russian twists
10 Explosive push ups

-Olympic Lifting-

Clean and Jerk – 5x2

Use a weight heavier than last week.

Complete on a 90 second clock.

-Strength-

Bench Press – 5@65%, 5@75%, 5+@85%

Add 5# to your training max, which is your 3RM from 4 weeks ago

Super set with dumbbell row 3x8-10

-Conditioning-

7 minute AMRAP

3 Front Squat 135/95
3 Toes-to-bar
6 Front Squat 135/95
6 Toes-to-bar
9 Front Squat 135/95
9 Toes-to-bar
12 Front Squat 135/95
12 Toes-to-bar

Continue ladder for 7 minutes.  Accumulate as many reps as possible.

-Cool Down-

Yoga Pose - cobra
Quad Stretch

Post all results to comments.

Niall, Norita, and Kyle getting work done. 

Tuesday 140826

Vise/ViseDowntown

-Warm up-

10 minutes:

250 meter row
15 banded face pulls
15 banded tricep push downs

5 minutes:

2 rounds:
10 jump squats
3 handstand walk attempts

-Olympic Lifting-

Power Clean – 5x2

Building to ~90%

Complete on a 90 second clock.

-Strength-

Push Press- 3x5

Use a weight heavier than last week.

-Conditioning-

15 minute AMRAP

3 Strict pull ups
4 Kipping pull ups
5 Chest to bar pull ups
12 dips
200 meter run

Pull-ups may not be butterfly.  If you come off the bar during the pull-up complex immediately complete 10 burpees. 

-Cool Down-

 Hang from bar:

-regular grip

-reverse grip

-eagle grip

Don't forget the schedule is altered this week only and is as follows (for both locations):  

Wednesday, August 27th

all classes will be a coached class and Open gym will shift to Friday.  

Friday, August 29th

5 am - open gym
6 am - open gym
9/9:30 - open gym

Saturday, August 30th

Closed

Sunday, August 31st

Closed

Monday, September 1st

Schedule resumes with 11:30 am classes.

Monday 140825

Vise/ViseDowntown

-Warm up-

10 minutes:

2 rounds:

5 Toes-to-bar
10 Strict Press
15 Air squats

5 minutes:

30 Kettlebell swings
20 Overhead walking lunges
10 Alternating kettlebell Press

-Olympic Lifting-

Snatch – 5x2

Use a weight heavier than last week.

Complete on a 90 second clock.

-Strength-

Back Squat – 10@60%, 8@70%, 8@75%, 8x80%

Complete on a 3-4 minute clock.

-Accessory Work-

20 Alternating Turkish Get-Ups, not for time.

-Cool Down-

Sit-and-reach
Couch Stretch

Post all results to comments.

Ladder Day Saturday 140822

Saturday 140823

Vise/ViseDowntown

-Sladderday-

Clean + 2 Jerks

115/135/155/175/195/205/215/225/235/245/255

65/75/85/95/105/115/125/135/145/155/165/175/185

-Challenge-

Twenty rounds for time of:

5 Dead-lifts, 225/155

10 Burpees

15 Calories on the Rower

Post all results to comments. 

Friday 140822

Vise / ViseDowntown

-Warm up-

10 minutes:

3 rounds:

100 meter row

5 Burpees over rower

5 minutes:

2 rounds:

5 strict pull ups

10 explosive push ups

15 deck squats

-Gymnastics- 

1:30 max pistols on right leg

Rest 1 min

1:30 max pistols on left leg

-Strength- 

Deadlift- 10-10-10

Touch-n-go, unbroken sets.  Increasing weight each set

Complete on a 3 minute clock.

-Conditioning-

Row 2K for time.

-Cool Down-

Couch Stretch

Post all results to comments.

Deadlift Friday.  Don't forget your long socks.

Thursday 140821

Vise / ViseDowntown

-Warm up-

10 minutes:

5-4-3-2-1

Strict chin ups

Push ups

5 minutes:

3 Rounds of:

3 Stone-to-shoulder

3 Wall walks

3 burpees

-Olympic Lifting- 

Clean & Jerk - 5x3

Use a weight heavier than 7/31/14

Complete on a 2 min clock

-Strength- 

Bench Press – 5@ 75%, 3@ 85%, 1+@ 95%

Superset with

DB Row–3x8-10 reps

Complete on a 3 min clock

-Conditioning-

12-9-6-3

Deficit hand stand push ups 8”/4”

4-3-2-1

Rope climbs

-Cool Down-

PVC Pass through

Forearm/Tricep Smash with bar

Post all results to comments.

Don't forget to check out the Vise, upcoming events.  Don't miss out on this one: 

How to fix your shoulders.  Click on link to register.

Wednesday 140820

Vise / ViseDowntown

Rest Day / Open Gym

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Come in for a workout, mobility, strength, and community.

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Challenge WOD

10 Burpees
10 Toes 2 Bar
AMRAP clean to shoulder to overhead
Rest 90 seconds

Time cap is 2 minutes.

You will complete the above triplet, four (4) times, each with a 2 minute time cap. The first time, the weight is 185/115, second time it is 155/95, then 115/75, then 95/55.

Scale the above by taking burpees and toes to bar down to 7 reps and/or weights down to 155/95, 115/75, 95/55, and finally 75/35.

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Post all results to comments. 

Tuesday 140819

Vise/ViseDowntown

-Warm up-

10 minutes:

200 meter run

15 KB swings

10 Push-ups

5 Pull-ups

5minutes:

10 Alternating Turkish get-ups

10 Alternating KB Snatch

10 Double KB Clean

-Olympic Lifting-

Power Clean- 2 @ 70% every minute on the minute for 10 minutes

-Strength-

a) Push Press- 3x5

Use a weight heavier than last week. 

Complete on a 2 min clock

b) Weighted Pull up

5-4-3-2-1

Increasing weight each set. 

Rest at least 3 minutes between sets.

-Cool Down-

Banded Arm Stretch

-overhead

-across body

-behind body

Post all results to comments. 

Check out the cool new battle logo!!