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Thursday
Apr172014

Friday April 18, 2014

100-200-300-400
Row
Run

"Jackie"
1000m row
50 Thrusters 45 lbs
30 Pullups 

Wednesday
Apr162014

Thursday April 17, 2014

Yoga: 10am
Unloaded: 8:15am
Row: 11, 6:30
101: 5:30
Intro: 6:30 


30 Box Jumps 24/20
20 Ring Dips
10 Hand Stand Pushups

then

10-9-8....Double KB Front Squats
Prowler Push between each set

then

10 Hand Stand Pushups
20 Ring Dips
30 Box Jumps 24/20 

Tuesday
Apr152014

Wednesday April 16, 2014

 

Rankel

20 Min AMRAP
6 Deadlifts 225/155
7 Burpee Pullups
10 KB Swings 70/55
200m Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. 

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.  

Monday
Apr142014

Tuesday April 15, 2014

Unloaded: 8:15
Row: 11, 6:30
Yoga: 10am 

Congratulations to RTB athletes Gavin Dewitt and Levi Castleberry who became Brute National All-Americans (first and seventh respectively). Gavin wrestled four matches and tech fell (won by 15) three of them

Strength: Hang Squat Snatch
(Experienced: Take snatches from boxes)

Conditioning
30-20-10
Pullups
Cal Row 
Split Lunges R/L=1 95/65 

Sunday
Apr132014

Monday April 14, 2014

Congrats to RTB's first Regional athlete, Kelsi Chowning. After 5 weeks in the open, Kelsi was ranked in the top 48 females in the North Central Region. Regionals are May 9 in Chicago. 

After 5 weeks of the Open, Jen McInnis placed in the top 200 Masters (140) which earned her a birth to the next stage of competition. This Thursday, the Masters divisions will each get four more workouts to complete. Good luck Jen!

 

Filthier Fifty
With a running 20 min clock, perform each movment for 90 seconds and take a 30 sec rest. Score is total reps
< 300=1000m row
301-400=750m row
401-500=500m row
501-600=250m row
600+ drink your post workout and watch everyone else

Box Jumps 24/20
Jumping Pullups
KB Swings 35 (everyone)
Walking Lunges
Knees to Elbows
Push Press 45/35
Supermen
Wall Balls 20/14
Burpees
Double Unders 

Friday
Apr112014

Saturday April 12, 2014

25 min AMRAP
Partner A runs 400 while partner B does Max Clean and Jerks 135/95. Then switch. Repeat for pullups and Front Squats 135/95. If you finish, start at top.  

Thursday
Apr102014

Friday April 11, 2014

Benchmark Friday

 

Annie

50-40-30-20-10

Double Unders

Sit-ups

 

then

 

Helen

3 Rounds for time

400 m run

21 KB swings 55/35

12 Pull-ups

 

Wednesday
Apr092014

Thursday April 10, 2014

No Unloaded or Oly classes for the remainder of the week


Remember every WOD is UNIVERSALLY SCALABLE which means any movement can be modified for any fitness level or injury. Ryan (right) is an earth mover who can pull a quarter ton off the ground. He still comes on gymnastics days to get better

Strength:
Strict Press 5-5-5
Push Press 3-3-3
Push Jerk 3-3-3

Conditioning:
 Death by Thrusters 75/55 (barbells may not be dropped)
Partner up with someone using the same weight. Each loads a barbell on opposite sides of the floor. On go, the athletes sprint one length of the floor and perform as many thrusters as possible. At the top of the next minute, sprint two lengths of the floor and perform as many thrusters as possible. Repeat each minute until you do not perform at least one thruster

Penalty 1-5 min: 1000m run
6-10 min: 800m run
11+min 400m run 

Tuesday
Apr082014

Wednesday April 9, 2014

Ryan

 

5 Rounds for time:
7 Muscle ups (Scaled: 7 muscle up transitions or 14 pullups)
21 Burpees to a 12" target 

Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. 

He is survived by his parents Andrew and Jackie Hummert.

Monday
Apr072014

Tuesday April 8, 2014

Unloaded: 8:15
Yoga: 10am
Row: 11, 6:30
Intro: 6:30
101: 5:30 

Skill: (10 min)
Kipping Pullup
Muscle Up Transitions
(Only do MU if you have PU)

MetCon
4 rounds for time
400m Run
30 Wall Balls
20 Box Jumps 
10 DB Snatches 70/55 (R/L=2)

 

Sunday
Apr062014

Monday April 7, 2015

Strength: 
Back Squat
7-5-3-*7-*5-*3
(*7 should be heavier than 7, *5 heavier than 5 etc

Conditioning:
21-15-9

BackSquats (From Floor) 185/125
CTB Pullups 

 

Friday
Apr042014

Saturday April 5, 2014

 

Conditioning:

4 rounds for time:

400 m Partner med ball carry 20/14

12 Back Squats 135/95

21 Box Jumps 24/20

 

Buy Out:

3 x 20 Supermen

2 x 1 minute plank holds

 

One partner must carry the ball at all times; the ball may never be set down. You may partition the distance carried as desired per partner.  Partner 1 completes back squates while partner 2 rests. Repeat for box jumps.   Buy out not included in time.

 

 

Thursday
Apr032014

Friday April 4, 2014

 

"Fight Gone Bad"
3 Rounds for Time
1 min Wall Balls 20/14
1 min Push Press 75/55 
1 min Box Jumps 20'
1 min SDHP 75/55
1 min Cal Row 

Rest 1 min between rounds

Wednesday
Apr022014

Thursday April 3, 2014

 

Yoga: 10am
Row: 11,  6:30
Olympic Lifting: 5:30 

6

 

 

Strength: (15 min)
Hang Squat Clean 

Conditioning:
20 Hang Power Cleans 135/95
200m Run
20 Front Squats
200m Run
20 Thrusters
200m Run
20 Bar Facing Burpees :-)
200m Run

 

Tuesday
Apr012014

Wednesday April 2, 2014

Congrats to RTB Coach Jen McInnis for being ranked in the top 200 in her age group. She will now have to do 4 more wods to qualify for the Games!

Also, Congrats to RTB member Michelle Peters who got engaged to Josh Gasser over the weekend!


"Jack"

20 Min AMRAP
10 Push Press 115/75
10 KB Swings 55/35
10 Box Jumps 24/20 

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

Monday
Mar312014

Tuesday April 1, 2014

Yoga: 10:15
Unloaded: 8:15
Row: 11, 6:30


Strength: 

Deadlift 2-2-2-2

Conditioning:
8 Rounds for time
10 Knees to Elbows
3 Deadlifts 275/185
10 Sledgehammer Strikes (R/L=1)
1 Sled push (4 Plates/3 plates) 

Sunday
Mar302014

Monday March 31, 2013

 

2 Rounds for time

7 Min AMRAP
21 KB Swings
15 Box Jumps

then

Run 400

then

7 Min AMRAP
15 Hang Cleans 115/75
10 Pullups 

then

Run 400

Friday
Mar282014

Saturday March 29, 2014

Competitors meet at 10 for 14.5

21 Thrusters 95/65
21 Bar Facing Burpees 
18 Thrusters 95/65
18 Bar Facing Burpees
15 Thrusters 95/65
15 Bar Facing Burpees  
12 Thrusters 95/65
12 Bar Facing Burpees
9 Thrusters 95/65
9 Bar Facing Burpees  
6 Thrusters 95/65
6 Bar Facing Burpees 
3 Thrusters 95/65
3 Bar Facing Burpees  

Thursday
Mar272014

Friday March 28, 2014

Ashley taking the group through some yoga. Yoga meets every Tues and Thurs at 10am. Yoga comes free with the membership and childcare provided

Strength: 
Deadlift:
3-3-3-3-3

Conditioning:
EMOM 21 Min
Min 1: 12 Burpees
Min 2: 12 Cal Row
Min 3: 50 Double Unders
Repeat for 7 Rounds

If you do not  complete the round within the minute, move on to the next movment

Wednesday
Mar262014

Thursday March 27, 2014

Yoga: 10am
Row: 11am, 6:30pm
Unloaded 8:15
Olympic Lifting: 5:30 


Skill
Split Jerk 
PVC 4 x 3
Empty Bar 6x3

Conditioning:
21 Squat Cleans 135/95
5 Man Makers
15 Squat Cleans 155/105
10 Man Makers
9 Squat Cleans 185/115
15 Man Makers

Man maker=row right, row left, pushup, burpee, squat clean thruster, lunge right, lunge left