9.21.16

kanye

Warm up

coach picks

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Gymnastics

Max height box jump

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WOD

3 rounds for time: 

20 Deadlifts 115/75

20 S2OH 115/75

20 DB Snatch 50/35

RX 115/75- 50/35

Scaled 75/55- 35/20

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Cool down: 200 m walk

______________________________

Extra Credit:

50 AMSU

9.8.16 MAGGIES WOD

karen

Maggies Warm up

2 rounds

200 m row

10 air squats

bear crawl

perfect stretch

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Mobility

Roll out quads/IT band

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WOD

3r4t

15 cal row

12 burpee box jumps 24/20

9 deadlifts 185/135

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Extra Credit:

5 sets of 5 reps of strict pull ups (or with bands)

6.14.16 1 RM Deadlift

leg day2

Warm up:

coach picks

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Strength: 1 RM Deadlift

______________________

WOD:

21-15-9

Deadlift 225/155

cal row

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Cool down: 200 m walk

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Cash out: 200 m walking lunges

6.2.16 DT

dt

Being its the week of Memorial Day, we here at ATB found it fitting to honor one more hero before the week is over.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Warm up:

coach picks

____________________________

Mobility: roll out lats

___________________________

WOD:

“DT”

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

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Cool down:

200 m walk

5.12.16 BRING A FRIEND DAY!

deadlift shoes

Warm up:

coach picks

______________________

Strength: Good Mornings

at a light to moderate weight for you. Barbell alone should suffice for most. Or PVC for our friends.

3×5

___________________________

WOD:

For time: 

(18 min. cap)

200 m  run 

15 OTB burpees

15 deadlifts 95/65

200 m run 

20 OTB burpees

20 deadlifts 135/95

200 m run 

25 OTB burpees

25 deadlifts 155/105

200 m run

30 OTB burpees

30 deadlifts 185/135

200 m run 

35 OTB burpees 

35 deadlifts 225/155

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Cool down: 200 m walk 

3.17.16 Happy St. Patricks Day!

happy st. patty

IF YOU DO NOT WEAR GREEN THEN YOU START YOUR CLASS OFF WITH 17 BURPEES

Warm up:

coach picks

____________________

Strength:

Bench Press

70% x 3, 80% x 3, 90% x 3

______________________

WOD:

21-15-9-9-15-21

Deadlifts 155/105

Burpees

__________________

Cool down: 200 m walk roll out lats

12.18.15 Open WOD 14.3

all i want

Warm up:

coach picks

_____________________

Mobility:

QL

______________________

WOD: 14.3

8 min AMRAP

10 DL 135/95

15 Box jump 24/20

15 DL 185/135

15 box jump 

20 DL 225/155

15 box jumps 

25 DL 275/185

15 box jumps 

30 DL 315/205

15 box jumps 

35 DL 365/225

15 box jumps

_______________________________

200 m walk then roll out your back

_______________________

Extra Credit: 20 burpee pull ups

11.3.15

thanksgiving

Warm up:

coaches choice

_______________
Mobility:

QL

____________________

WOD:

Partner WOD:

For time:

2000 m row

then

30 axle bar deadlifts 155/105

30 HSPU

20 axle bar deadlifts 155/105

20 HSPU

10 axle bar deadlifts 155/105

10 HSPU

then 2000 m row

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Cool down:

200 m walk

10.19.15 “DT”

goat

Warm up:

coaches choice

_______________________

Mobility:

wrists and ankles

_____________________

WOD:

“DT”

5 rounds

12 DL 155/105

9 hang power cleans 155/105

6 push jerks 155/105

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Cool down:

200 m walk

5.29.15

IMG_5119_2

Warm up:

20 easy pulls on rower

10 banded good mornings

30 second Handstand hold

20 medium pulls on rower

20 shoulder dislocates

1 min straddle sit

20 hard pulls on rower

10 banded good mornings

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Skill:

“L” pull ups

____________________

WOD: 

4r4t

10 DL 185/130

200 m row

6 HSPU

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Cool down: 

200 m walk and 

Lower back stretch-

Lie on back with arms stretched out to side. Bring one knee up to 90 degrees. Rotate your torso letting the knee drop down towards the floor on the opposite side of your body, try to get your leg as close to the floor as possible. Make sure to try to keep your shoulders flat. (2 mins each side)