Monday 150601

Vise/Vise Downtown

-Strength-

Back Squat - 3 x 5, heavier than last week.

Complete on a 3:00 clock

-Conditioning-

"Helen"

Complete the following 3 rounds for time:
400 meter run
21 Kettlebell Swings, 53/35
12 Pull-ups

-Gymnastics-
1 max set of strict handstand push-ups
Rest 1 minute
1 max set of kipping handstand push-ups

Post all results to SugarWOD

Friday 150529

Vise/Vise Downtown

-Weightlifting-

Squat Clean, 10 sets of 2 reps at 70-75%

Complete on a 1:30 clock

-Conditioning-

5 Rounds of:
1 minute - Row for calories
1 minute - Burpees
1 minute - Box Jumps, 24/20
1 minute - Rest

Post all results to SugarWOD

Ann, getting her fitness on with baby!

Thursday 150528

Vise/Vise Downtown

-Strength-

Push Press, 3 x 5
super set with 
Strict weighted pull-up, 3 x 5

-Conditioning-

Complete the following for time:
15-12-9-6-3
Handstand Push-up
Front Squat, 155/105

-Gymnastics-

For time:
60 Alternating pistols

Post all results to SugarWOD.

Coach Kyle working through his 200 push-ups of "Murph".  

Wednesday 150527

Vise/Vise Downtown

-Weightlifting-

Squat Snatch 10 x 2 reps at 70-75%

Complete on a 2 minute clock.

-Conditioning-

6 rounds of: 
300 yard shuttle run
(12 x 25 yards, touch line with hand)

Complete 1 round every 2:30

-Midline-

3 Rounds:
12 Weighted sit-ups
12 Russian twists (lean back, feet elevated)

Then,
1 minute plank
1 minute side plank
1 minute opposite side plank

Post all results to SugarWOD.

Nice overhead thruster position, Shelby.  

Tuesday 150526

Vise/Vise Downtown

-Strength-

Back Squat, 3 x 5

Complete on a 3 minute clock.

-Conditioning-

5 Rounds for time:
200 meter run
10 bar facing burpees
5 Thrusters, 135/95

-Gymnastics-

6 Rounds, every 2 minutes for 12 minutes:
Odd minutes: Max rep muscle ups
Even minutes: Half the number of reps as completed the previous set.

Scale: Odd minutes to max ring pull-ups and even minutes to max reps dips

Post all results to SugarWOD.

Memorial Day "Murph"!

Friday 150521

Vise/ViseDowntown

-Strength-.

Deadlift, 1 x 5
Increase weight 5-10# from 150508

Keep in mind we will be trying to improve on this every other week for a while.  Make a strong effort to work on the skill before you go too heavy.

This will be a heavy set of 5 where you do not drop the bar, but also use zero momentum from the previous rep.  The eccentric (lowering) portion should be very controlled.  No bounce off the floor, but also no loss of tension when you tap and go at the floor.  The goal is to have reps 1-5 look exactly the same.  

-Conditioning-

Every minute on the minute for 12 minutes:
Odd minutes: touch-and-go power snatch, 135/95
Even minutes: 6 burpee box jumps, 24/20

-Gymnastics-

As many reps as possible in 5 minutes of:
6 unbroken toes-to-bar

Post all results to SugarWOD.

7 minutes of Burpees, DONE!

Thursday 152005

Vise/ViseDowntown

-Strength-

Bench Press, 3 x 5.
Super set with
Single arm Dumbbell Ros, 3 x 12

(Heavier than 150507)

-Conditioning-

"Tommy V"
21 Thursters, 115/75
12 Rope Climbs
15 Thrusters, 115/75

9 Rope Climbs
9 Thursters, 115/75
6 Rope Climbs

16 minute time cap.  
Scale Thrusters to keep them unbroken.

Post all results to SugarWOD. 

Congratulations is in order to Misty Trumble!!  

She earned her Master of Agribusiness from KSU!  

Way to go Misty.  We are all proud of you!

"Tommy V"

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

Wednesday 150520

Vise / ViseDowntown

Open Gym

--------------------------------------------------------------------------------------------------------------------------

Memorial WOD Wednesday Series continues.  This is our last Wednesday leading up to Murph on Sunday, May 24th.  This is our way to pay tribute to the Heroes of our Nation. 

-------------------------------------------------------------------------------------------------------------------------

“Chris Kyle” 

3 RFT

40 KB Swings 53/35#

40 Box Jumps 24″/20″

40 Thrusters 65/45#

40 Elevated Push-ups (feet on 24″/20″ box)

“Christopher Scott “Chris” Kyle (April 8, 1974 – February 2, 2013) was a United States Navy SEAL and known as the most lethal sniper in American military history, with 160 confirmed kills.

Kyle served four tours in the second Iraq war, and was awarded the Bronze and Silver Star medals multiple times. Iraqi insurgents dubbed him the “Devil of Ramadi” and offered a bounty for his head. He was shot twice, and was involved in six IED attacks.

Kyle decided to spend time with his family and was honorably discharged from the U.S. Navy in 2009. He remained in the spotlight after leaving the Navy and wrote a New York Times bestselling autobiography, American Sniper. Kyle was shot and killed at a shooting range by a fellow veteran on February 2, 2013, near Chalk Mountain, Texas.”

Post all results to SugarWOD.

Tuesday 150519

Vise/Vise Downtown

-Weightlifting-

Split Jerk from the rack - 5 sets x 3 reps at 70-75%

-Conditioning-

Every Minute on the Minute for 15 Minutes:
Minutes 1, 4, 7, 10, 13:   20 Calorie Row
Minutes 2, 5, 8, 11, 14:  10 Chest-to-bar pull-ups
Minutes 3, 6, 9, 12, 15:   5 Strict handstand push-up

-Midline-

3 Rounds
20 Arch to hollow roll overs

Post all results to SugarWOD.

Thanks to everyone who joined us for the #CarsonStrong event.  It was a success.  

Monday 150518

Vise/Vise Downtown

-Strength-

Back Squat, 3 x 5

Complete on a 3 minute clock.

-Conditioning-

Complete the following for time:
Run 800 meters
25 Overhead Squats, 95/65
50 Abmat sit-ups
75 Double unders
25 Sumo deadlift high pulls, 95/65
50 Box jump overs, 24/20

-Gymnastics-

2:00 Handstand walk for distance

Post all results to SugarWOD.

Nice work ladies, #CarsonStrong!
 Extra loud shout out to Audree for earning her Master of Education.  

Friday 150515

Vise/ViseDowntown

-Strength-.

Every minute on the minute for 10 minutes:
1 Power Clean + 1 Squat Clean 

Build from 60%
Does not have to be touch and go

-Conditioning-

Run 800 meters
50 Toes-to-bar
25 Deadlifts, 275/185

-Gymnastics-

8 Rounds:
0:30 alternating pistols
0:30 rest

Post all results to SugarWOD.

Hero WOD Wednesday

Thursday 150514

Vise/ViseDowntown

-Strength-

Strict Press, 3 x 5.
Super set with
Weighted pull-ups, 3 x 5

(Heavier than 4.30.2015)

-Conditioning-

21 - 15 - 9
Wall Balls, 20/14
Burpees

Rest 5 minutes

15 - 12 - 9 - 6 - 3
Wall Balls, 20/14
Burpees

-Gymnastics-

Every minute on the minute for 10 minutes:
7 Unbroken Chest-to-Bar Pull-ups

Post all results to SugarWOD. 

Midline Work at 5 am. 

Wednesday 150513

Vise / ViseDowntown

Open Gym

--------------------------------------------------------------------------------------------------------------------------

Memorial WOD Wednesday Series continues.  Every Wednesday leading up to Murph in May, a hero WOD will be programmed.  This is our way to pay tribute to the Heroes of our Nation. 

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"McGhee"

As many rounds as possible in 30 minutes of:

5 Deadlifts, 275/195

13 Push-ups

9 Box Jumps, 24 inches/20 inches

(Scale push-ups to elevated push-ups utilizing plates or a box

Push-up Progressions.  

PLEASE WEAR LONG SOCKS!)

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Or utilize class time to work a weakness.  

Post all results to SugarWOD. 

Tuesday 150512

Vise/ViseDowntown

10 Minutes
400 meter run

5 Minutes:

3 Rounds:
5 Toes-to-bar
5 Wide grip pull-ups
5 Dive Bomber Push-ups. Click here for demo.

-Weightlifting-

Every Minute on the Minute for 10 minutes complete:
1 Power Snatch + 1 Squat Snatch

Start at 60% and build up in weight.

-Conditioning-

Five rounds, each for time, of:
Sprint 200 meters
1 Legless Rope Climb
5 Push Press, 155/105

Two minute time cap followed by 1 minute of rest.  

-Midline-

Three rounds 
30 Hollow Rocks
0:45 sec Static Back Extension Hold with weight.  

-Cool Down-

Yoga Pose: Cobra
20 PVC Pass Throughs

Post all results to SugarWod.

Congratulations to our graduates, Morgan and Jessi!!  

Monday 150511

Vise/Vise Downtown

-Warm up-

10 Minutes:

5 Pull-ups
10 Push-ups
15 Air Squats

5 Minutes:

9-6-3
Kettlebell Swings
Toes-to-bar
Kettlebell Strict Press/side

-Strength-

Back Squat, 3 x 5

Complete on a 3 minute clock.

-Conditioning-

3 Rounds for time:
5 Muscle-ups
10 Squat Cleans, 135/95
15 Box Jumps, 30/24

Scale Muscle-ups to 5 Chest-to-bar and 5 dips

-Gymnastics-

Every minute on the minute for 10 minutes:
1-5 Strict Handstand Push-ups

-Cool Down-

Banded Shoulder Press


Post all results to SugarWOD.

Nora Layne Dwork made her appearance May 6th, at 930 am.
8lb 10oz, 21 1/2 inces long.
Big sister Ella is already a fan!  Congratulations Ty and Kristin!! 

Friday 150508

Vise/ViseDowntown

-Warm up-

10 Minutes:

3 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats

5 Minutes:

10 Good Mornings
10 Romanian Deadlifts
10 Back Extensions

-Strength-.

Deadlift, 1 x 5

Keep in mind we will be trying to improve on this every other week for a while.  Make a strong effort to work on the skill before you go too heavy.

This will be a heavy set of 5 where you do not drop the bar, but also use zero momentum from the previous rep.  The eccentric (lowering) portion should be very controlled.  No bounce off the floor, but also no loss of tension when you tap and go at the floor.  The goal is to have reps 1-5 look exactly the same.  

-Conditioning-

As many reps as possible in 7 minutes of the following:
3 bar facing burpees
3 power snatch, 95/65
6 bar facing burpees
6 power snatch, 95/65
continue adding 3 reps per round

-Gymnastics-

Lateral Handstand Walks
Kick up to the wall and take 4 steps left and 4 steps right.  

-Cool Down-

Box Shoulder Stretch

Post all results to SugarWOD.

It's Kettlebell FRIDAY!!

Thursday 150507

Vise/ViseDowntown

-Warm up-

10 Minutes:

9 - 6 -3
Explosive push-ups
Pull-ups

5 Minutes:

2 Rounds: 
100 meter row
15 Air Squats

-Strength-

Bench Press, 3 x 5.

Super set with

Dumbbell Rows, 3 x 12

(Heavier than 4.23.2015)

-Conditioning-

21 Double Kettlebell Thrusters, 1/0.75
Run 200 meters
18 Double Kettlebell Thrusters, 1/0.75
Run 200 meters
15 Double Kettlebell Thrusters, 1/0.75
Run 200 meters
12 Double Kettlebell Thrusters, 1/0.75

-Gymnastics-

As many reps as possible in 5 minutes of:
3 unbroken Muscle-ups

(Scale to 2 false grip ring pull-ups + 2 ring dips)

-Cool Down-

Sit-and-reach
Sit-and-twist

Post all results to SugarWOD. 

Derek and Mollie representing the Hawkeyes in the Husker state.  #CarsonStrong

Wednesday 150506

Vise / ViseDowntown

Open Gym

--------------------------------------------------------------------------------------------------------------------------

Memorial WOD Wednesday Series continues.  Every Wednesday leading up to Murph in May, a hero WOD will be programmed.  This is our way to pay tribute to the Heroes of our Nation. 

-------------------------------------------------------------------------------------------------------------------------

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

"Randy"

Complete 75 reps for time of

Power Snatch, 75/55

Then, 

Tug of WAR!!

WEAR YOUR TEAM'S COLORS (NEBRASKA OR IOWA)

FOR CARSON

Carson is Theresa Gallo's nephew who has an inoperable tumor on his spinal cord.  He was placed in Hospice Care yesterday in Storm Lake, Iowa.  Carson LOVES the Hawkeyes!  He and Theresa have a special battle between Theresa's Huskers and the Hawkeyes.  Wednesday classes will all begin with a tug-of-war between the Huskers and the Hawks.  Let's show this little guys some support.  Wear you team colors!!  If you would like to donate to help Carson's family with medical bills Click here.

Tuesday 150505

Vise/ViseDowntown

10 Minutes


5 Minutes:

-Weightlifting-

5 Sets of the following complex:
Snatch + Hang Snatch + High Hang Snatch

All are full catch and all sets should be heavier than last week.
Last week of this complex, go heavy.

Complete on a 3 minute clock.

-Conditioning-

Complete as many reps as possible in 10 minutes of the following:
15 Wallballs, 20/14
12 Box Jump Overs, 24/20
9 Pull-ups

-Midline-

Complete entire cycle, no rest between positions:
1:00 Plank
1:00 Side Plank (left)
1:00 Plank
1:00 Side Plank (right)
1:00 Plank

-Cool Down-

Post all results to SugarWod.

Taking advantage of a beautiful Sunday.  

Monday 150504

Vise/Vise Downtown

-Warm up-

10 Minutes:

400 meter run

5 Minutes:

10 Kettlebell Swings
10 Kettlebell Overhead Walking Lunges
20 Kettlebell Goblet Squats

-Strength-

Back Squat, 3 x 5

Complete on a 3 minute clock.

-Conditioning-

3 Rounds for time:
75 Double Unders
10 Power Cleans, 155/105
30 Knees to Elbows (if unable to touch knees to elbows, scale to ab mat sit ups)

-Gymnastics-

6 rounds
10 alternating pistols
rest 0:30

-Cool Down-

Couch Stretch


Post all results to SugarWOD.

Friday Funday Kettlebells