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Wednesday
Apr232014

Thursday April 24, 2014

Due to the Tanger competition, there will only be one class at 8:30 on Saturday.

New Sunday time: 1:00 pm

 

5 rope climbs

5 clean and jerks 145/105

4 rope climbs

4 clean and jerks 165/115

3 rope climbs

3 clean and jerks 185/125

2 rope climbs

2 clean and jerks 205/135

1 rope climb

1 clean and jerk 225/145

Tuesday
Apr222014

Wednesday April 23, 2014

 

Tillman

7 Rounds for time
7 Deadlifts 315/225
1 Gasser (5-10-15-15-10-5)
15 Pullups

Pat Tillman was a former Arizona Cardinal who gave up a 9 million dollar NFL contract to join the United States Army after 9/11. During his NFL career he completed 2 Triathalons and received a graduate degree in American history. Once during his freshman year in college the ASU head coach asked Pat to red shirt the year. Which means to only practice his first year on the football squad to gain strength and speed, causing a player to have a 5 year college experience. Pat replied “you do what you want with me but I’m outta here in 4 years, I’ve got things to do with my life.”

Pat Tillman was killed on 4/22/04 by friendly fire.

Monday
Apr212014

Tuesday April 22, 2014

Yoga: 10am
Row: 11, 6:30pm 

 

Strength: 
Back Squat
5-5-3-3-3
Band stretches between each set

Conditioning:
6 Rounds for time
25 Cal Row
8 Hand Stand Pushups (Scale 20 reg pushups)
30 Double Unders (scale 90 singles)

 

Sunday
Apr202014

Monday April 21, 2014

Starting Sunday April 27, we will offer a WOD time at 1pm. Competitor WOD will still be at 2. Daycare will not currently be provided. 

 

Five rounds for time
10 Burpees
20 DB Snatches (Alternating) 70/55
30 Parallet Jumps 24/20
40 Ab Mat Situps

Friday
Apr182014

Saturday April 19, 2014

 

As a team

"Can you Beat McInnis"
2 Rounds
100 Wall Balls
100 Pullups
Every time you break/switch partners both partners run 100m



 

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.