Well... The African gang is gone! Glaicier Nat'l Park pair has left! Syd is working himself back into shape and Feidt is performing camping WOD's.
Now is a good time for some recovery/rest/healing... My wrist has been killing me, and it is time to take a break... Not going to follow any real programing for the next week or two...
#AOWR Summertime Challenge plus anything else that seems like it would be good to do!
Today...
50 Burpees in a row for warm-up
AMRAP in 7 Minutes:
20 D/U
10 Pull Ups
Hepp ~ (just did 2min of Max Pull Ups, BTW) ~ not sure on rounds
Ali Hepp ~ worked hard for the 7 min...did not count
tb ~ 8 Rnds + 24 Reps
What would life be if we had no courage to attempt ANYthing?
Monday, June 30, 2014
Friday, June 27, 2014
TEAM WOD...
Started the day out with a nice TEAM WOD with the boys in the Wt. Room... Great effort & intensity!
Then it was our turn...
Spy vs. Spy
For Time:
30 Bar-Over Burpees
400m Run
15 Power Snatch (115# / 80#)
800m Run
15 Power Snatch
400m Run
30 Bar-Over Burpees
SimO ~ 16:34 (@95#)
Val ~ 17:43 (@65#)
Hepp ~ 18:54 (@95#)
Feidt ~ 17:13 (@115#)
tb ~ 18:08 (@135#)
Enjoy your 50 HSPU or whatever variation you desire!!!
Thursday, June 26, 2014
Time Flyes!!!
Ever notice how time just flies by...
when you are working together...
when you are working hard and in the moment...
when you are having fun...
when you are focused...
on your rest time in Tabata...
Today, time was flying...
AMRAP in 20 min:
Team of 2:
15 Wall Ball
15 Box Jumps
15 Cal on Rower
One full set per partner, then switch...
Britt (on his own) ~ Started a round every 3 minutes on the minute... did 8 Rnds in 23:14 (i think)
tb & Hepp ~ 10 full Rounds in 21:21 (our goal was 5 rnds each for time)
100 Pistols or 200 Lungewalks...Get it done!!!
when you are working together...
when you are working hard and in the moment...
when you are having fun...
when you are focused...
on your rest time in Tabata...
Today, time was flying...
AMRAP in 20 min:
Team of 2:
15 Wall Ball
15 Box Jumps
15 Cal on Rower
One full set per partner, then switch...
Britt (on his own) ~ Started a round every 3 minutes on the minute... did 8 Rnds in 23:14 (i think)
tb & Hepp ~ 10 full Rounds in 21:21 (our goal was 5 rnds each for time)
100 Pistols or 200 Lungewalks...Get it done!!!
Tuesday, June 24, 2014
BEEP-BEEP
This is called the BEEP Test for a reason...
When you are finished you say, "What the "BEEP" was that all about?!?!?
The Bergeron "BEEP" Test
EMOM for as long as you can go:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
300 Air Squats
Feidt ~ 2rnds + 20 reps / 6 Rnds of 5 Reps
Syd ~ 2rnds + ?? / 3 Rnds of 5 reps
SimO ~ 2rnds + 14 / ???
Hepp ~ 1rnd + 20 reps / then some sets of 5, 4 & 3's
Val ~ 2rnds + 19 reps / 3 x 5, 4, 3, 2 (2min rest btwn)
tb ~ 4rnds + 19 reps / no extra... finishing 300 Air Squats
When you are finished you say, "What the "BEEP" was that all about?!?!?
The Bergeron "BEEP" Test
EMOM for as long as you can go:
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees
300 Air Squats
Feidt ~ 2rnds + 20 reps / 6 Rnds of 5 Reps
Syd ~ 2rnds + ?? / 3 Rnds of 5 reps
SimO ~ 2rnds + 14 / ???
Hepp ~ 1rnd + 20 reps / then some sets of 5, 4 & 3's
Val ~ 2rnds + 19 reps / 3 x 5, 4, 3, 2 (2min rest btwn)
tb ~ 4rnds + 19 reps / no extra... finishing 300 Air Squats
Monday, June 23, 2014
Charlie Brown
From CFNE...
Warm Up ~
Get those Burpees Started...
(self-test ~ AMRAP in 60sec)
Back Squat ~ 5 x 7, across
Charlie Brown
3 RFT ~
15 OHS (135#/95#)
30 Abmat Sit Ups
45 KB Swings (55/35)
Feidt ~ 16:45 (@125#)
Britt ~ 17:44 (@95#)
SimO ~ 13:40 (@95#)
Syd ~ For Completion
Hepp ~ For Completion
Val ~ 135# / 12:59 (65#)
tb ~ 255# (3sets) / 13:56 (s.t. = 28 Burpees in 60 sec)
GET THOSE BURPEES IN!!!
Warm Up ~
Get those Burpees Started...
(self-test ~ AMRAP in 60sec)
Back Squat ~ 5 x 7, across
Charlie Brown
3 RFT ~
15 OHS (135#/95#)
30 Abmat Sit Ups
45 KB Swings (55/35)
Feidt ~ 16:45 (@125#)
Britt ~ 17:44 (@95#)
SimO ~ 13:40 (@95#)
Syd ~ For Completion
Hepp ~ For Completion
Val ~ 135# / 12:59 (65#)
tb ~ 255# (3sets) / 13:56 (s.t. = 28 Burpees in 60 sec)
GET THOSE BURPEES IN!!!
Sunday, June 22, 2014
Double It on Sunday!!!
Ok friends! Here is how this whole AOWR Summertime Challenge works...
You need to work to get the exercises and reps in during the day they are suppose to be performed.
Sometimes we forget, sometimes life gets in the way, there are always excuses for not being able to do something...BUT...This year we have a built in day for all you excuse makers (myself included).
Sunday...All you need to do is double-up the reps of any/all of the exercises that you missed thru the course of the week and get it done! Then you are all caught up! It is that easy!
If you have done everything you are suppose to during the week...then ENJOY Sunday! It is your well deserved break/rest/recovery day!!!
Example... I was going shopping in Wausau with my wife on Saturday. Knowing I needed 100 Pull Ups, we made a brief stop at LHS... Jumped on the Black Bars and ripped off 60 pull ups (not in a row)...before I got the look of "let's get going". With the intention of getting more in thru the day. Well, you know how that goes... Got home and went to let Ozzie out and forgot completely about doing more pull ups, otherwise I would have hit Tonn's basement (pull up bar somewhere)! Got home and found a tree branch and got 10 more in, then thought the branch was going to break, so I stopped. NOW, I still owe 30 Pull Ups...Oh well, I will do 60 on Sunday!
As Ethan put it... Just don't skip Tuesday, cause 600 squats would be a pain!
Sooooooooooo..... Get what you can in! Scale as you need to any exercise or reps that you need. Always pushing yourself to be better! Make up anything you miss on Sundays!!!
ENJOY...I have to go do 60 Pull Ups!
You need to work to get the exercises and reps in during the day they are suppose to be performed.
Sometimes we forget, sometimes life gets in the way, there are always excuses for not being able to do something...BUT...This year we have a built in day for all you excuse makers (myself included).
Sunday...All you need to do is double-up the reps of any/all of the exercises that you missed thru the course of the week and get it done! Then you are all caught up! It is that easy!
If you have done everything you are suppose to during the week...then ENJOY Sunday! It is your well deserved break/rest/recovery day!!!
Example... I was going shopping in Wausau with my wife on Saturday. Knowing I needed 100 Pull Ups, we made a brief stop at LHS... Jumped on the Black Bars and ripped off 60 pull ups (not in a row)...before I got the look of "let's get going". With the intention of getting more in thru the day. Well, you know how that goes... Got home and went to let Ozzie out and forgot completely about doing more pull ups, otherwise I would have hit Tonn's basement (pull up bar somewhere)! Got home and found a tree branch and got 10 more in, then thought the branch was going to break, so I stopped. NOW, I still owe 30 Pull Ups...Oh well, I will do 60 on Sunday!
As Ethan put it... Just don't skip Tuesday, cause 600 squats would be a pain!
Sooooooooooo..... Get what you can in! Scale as you need to any exercise or reps that you need. Always pushing yourself to be better! Make up anything you miss on Sundays!!!
ENJOY...I have to go do 60 Pull Ups!
Friday, June 20, 2014
Friday...Funday!!!
Ethan took off of work...
Feidt is back from Vegas...baby!!!
Hepp got two workouts in...one with the kids & one with AOWR
AOWR Summertime Challenge
for Today (Friday) = 50 Handstand Push Ups (scale as needed &/or be creative if you do not have a HSPU...Just try to be "pressing" over your head / inverted in some way...you'll get there)
Tomorrow (Saturday) = 100 Pull Ups (pull up on ANYthing...again...BE CREATIVE! You are accountable to yourself. WE want to hear/know the stories... @ park, in a tree, on a dock in the water, etc...there are plenty of places to "pull up" to...Find them!!!
Warm-Up ~
EMOM for 10min ~ 1/2 Gasser (For those that do not know what that is...sprint 50yds down & back)
* goal is to sprint and get as much rest as possible...not jog
FROGGER
21-15-9 For Time:
Deadlift (275#/185#)
Box Jumps (30/24)
Core/Pillar Work
3 Rnds NOT for Time...For Quality!
40 GHD Sit Ups
30 Back Extensions
20 Hip Extensions
10 Hip & Back Extensions
Herman ~ 6:00 (@145#)
Mikel ~ 6:05 (@145#)
Val ~ 6:57 Rx
Ethan ~ 10:38 / completed
Feidt ~ FAST / Completed (Vegas was good to him!)
Hepp ~ Done (Hex Bar) + He did the below "Kids WOD" First!!! Impressive...
tb ~ 9:18 Rx & "Jumped" for the BJ / Completed
Kids Routine today was Partner (IGYG format / One person working at a time)
15 Min AMRAP of Ascending Reps:
Box Jump Overs
Push Press (75#/45#)
Wall Ball
Burpees
Round #1 = 1 Rep of each, then Round #2 is 2 Reps, Round #3 is 3 reps...etc
BOTH Partners MUST complete all exercised in the round before moving on to the next round...
ONLY ONE person can be working out at a time!
One person can do the entire round then the other, or they can switch by exercise, or every two, etc (be creative & manage your rest time well)
Feidt is back from Vegas...baby!!!
Hepp got two workouts in...one with the kids & one with AOWR
AOWR Summertime Challenge
for Today (Friday) = 50 Handstand Push Ups (scale as needed &/or be creative if you do not have a HSPU...Just try to be "pressing" over your head / inverted in some way...you'll get there)
Tomorrow (Saturday) = 100 Pull Ups (pull up on ANYthing...again...BE CREATIVE! You are accountable to yourself. WE want to hear/know the stories... @ park, in a tree, on a dock in the water, etc...there are plenty of places to "pull up" to...Find them!!!
Warm-Up ~
EMOM for 10min ~ 1/2 Gasser (For those that do not know what that is...sprint 50yds down & back)
* goal is to sprint and get as much rest as possible...not jog
FROGGER
21-15-9 For Time:
Deadlift (275#/185#)
Box Jumps (30/24)
Core/Pillar Work
3 Rnds NOT for Time...For Quality!
40 GHD Sit Ups
30 Back Extensions
20 Hip Extensions
10 Hip & Back Extensions
Need help on explanations of what Back, Hip and Hip-Back Extensions
Mikel ~ 6:05 (@145#)
Val ~ 6:57 Rx
Ethan ~ 10:38 / completed
Feidt ~ FAST / Completed (Vegas was good to him!)
Hepp ~ Done (Hex Bar) + He did the below "Kids WOD" First!!! Impressive...
tb ~ 9:18 Rx & "Jumped" for the BJ / Completed
Kids Routine today was Partner (IGYG format / One person working at a time)
15 Min AMRAP of Ascending Reps:
Box Jump Overs
Push Press (75#/45#)
Wall Ball
Burpees
Round #1 = 1 Rep of each, then Round #2 is 2 Reps, Round #3 is 3 reps...etc
BOTH Partners MUST complete all exercised in the round before moving on to the next round...
ONLY ONE person can be working out at a time!
One person can do the entire round then the other, or they can switch by exercise, or every two, etc (be creative & manage your rest time well)
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