Jason, Andrew, Adam, Kyle, Bill, John
Warm UP
3X (1 lap run, 10 walking lunges)
WOD
21-15-9
Deadlifts (225/185lbs)
Thrusters (105/95lbs)
Hand Stand Push Ups
Pull ups
Cash out
50 T2B/K2E
--------------------------------------------
Who has the WOD for next couple of days?
Fri - Nick
Mon - Andrew
Thursday, November 30, 2017
Wednesday, November 29, 2017
6AM Athletes Wed 29 Nov 2017 - Bill's Tabata
Bill, John, Andrew, Katie, Gunner, Kyle, Jay, Nick
Warm up
2 Rounds
1 lap Waiter Carry
5 Evil Wheels
10 T2B/K2E
1 lap Farmer Carry
As Andrew would say - "Go heavy or go home"
WOD Tabata
20 seconds work/10 seconds rest X 8 for each set
Set 1 - Sit ups/Push ups
1 min rest
Set 2 - Goblin Squats/American Kettlebell Swings
1 min rest
Set 3 - Left/Right Kettlebell Push Presses
Ended the workout with with a 3 1/2 minute rendition of Sally up/Sally down with back squats
Looking forward
Jason has the workout for Thurs
Nick has the workout for Fri
Andrew has the workout for Mon
Warm up
2 Rounds
1 lap Waiter Carry
5 Evil Wheels
10 T2B/K2E
1 lap Farmer Carry
As Andrew would say - "Go heavy or go home"
WOD Tabata
20 seconds work/10 seconds rest X 8 for each set
Set 1 - Sit ups/Push ups
1 min rest
Set 2 - Goblin Squats/American Kettlebell Swings
1 min rest
Set 3 - Left/Right Kettlebell Push Presses
Ended the workout with with a 3 1/2 minute rendition of Sally up/Sally down with back squats
Looking forward
Jason has the workout for Thurs
Nick has the workout for Fri
Andrew has the workout for Mon
Tuesday, November 28, 2017
6AM Athletes Tues 28 Nov 2017 - Andrew's Day
Andrew, Jason, Katie, Rishi, Bill, John, Kyle, and Adam showed up to play
Jackie made a cameo appearance but did her own thing as she is recovering from knee injury
Think about it. We do more for a warm up then most people do all day
Warm Up
400M Row
20 Air Squats
10 Hands Off Pushups
50 Sit ups
Then we got right into the Heavy Stuff. Heavy is the key word. The idea was to pick a heavy weight that you exhaust at 10 reps - then do each weight movement 5 times at 10 reps each. It's a real killer. Bet you feel those arms the rest of the day! If you don't - you did not do it right.
WOD
25 Pullups
50 Dead lifts (Heavy to the point of exhaustion at 10 reps)
50 Hang Cleans (Heavy to the point of exhaustion at 10 reps)
50 Push Press (Heavy to the point of exhaustion at 10 reps)
50 Bar Push Ups
50 Wipers (Flat on back with barbell held up in bench press position)
25 Tire Flips
Plan for tomorrow is to do some interval work.
Jackie made a cameo appearance but did her own thing as she is recovering from knee injury
Think about it. We do more for a warm up then most people do all day
Warm Up
400M Row
20 Air Squats
10 Hands Off Pushups
50 Sit ups
Then we got right into the Heavy Stuff. Heavy is the key word. The idea was to pick a heavy weight that you exhaust at 10 reps - then do each weight movement 5 times at 10 reps each. It's a real killer. Bet you feel those arms the rest of the day! If you don't - you did not do it right.
WOD
25 Pullups
50 Dead lifts (Heavy to the point of exhaustion at 10 reps)
50 Hang Cleans (Heavy to the point of exhaustion at 10 reps)
50 Push Press (Heavy to the point of exhaustion at 10 reps)
50 Bar Push Ups
50 Wipers (Flat on back with barbell held up in bench press position)
25 Tire Flips
Plan for tomorrow is to do some interval work.
6AM Athletes Mon 27 Nov 2017 - "Mary Meets Nancy
Two Girl WODS this morning
John, Bill, Nick, Katie, Gunner, Andrew, Jason
Mary
20 Min AMRAP
5 Handstand push-ups
10 1-legged squats or 20 Air Squats
15 Pull-ups
Nancy
5 RFT
400 meter run (3 laps)
15 Overhead squat (95 lbs)
John, Bill, Nick, Katie, Gunner, Andrew, Jason
Mary
20 Min AMRAP
5 Handstand push-ups
10 1-legged squats or 20 Air Squats
15 Pull-ups
Nancy
5 RFT
400 meter run (3 laps)
15 Overhead squat (95 lbs)
Monday, November 27, 2017
Wednesday, November 22, 2017
6AM Athletes Wed 22 Nov 2017 "Bill's WOD"
Happy Thanksgiving Eve. Hope ya'll have plans for a food feed tomorrow. Or if you are good you can follow Ronnie's instructions and eat "smartly"... Forget that! Bring on the pecan pie!
Bill, Ronnie, John, Blair, Kameki, Suzanne, Katie, Gunner tried to burn a few calories today in anticipation of tables full of goodness tomorrow.
Warm up
500M row or 4 lap run
PVC stretches
WOD
30 Min AMRAP
5 Wall balls (20/14)
3 Burpees
2 Box jumps (24/20)
1 Heavy Power Clean
There will NOT be a workout Friday morning. The Gunter gym does not open until 1000.
See ya after the Turkey feast next Mon (27 Nov) at 6AM.
BTW - Roll Tide!
Bill, Ronnie, John, Blair, Kameki, Suzanne, Katie, Gunner tried to burn a few calories today in anticipation of tables full of goodness tomorrow.
Warm up
500M row or 4 lap run
PVC stretches
WOD
30 Min AMRAP
5 Wall balls (20/14)
3 Burpees
2 Box jumps (24/20)
1 Heavy Power Clean
There will NOT be a workout Friday morning. The Gunter gym does not open until 1000.
See ya after the Turkey feast next Mon (27 Nov) at 6AM.
BTW - Roll Tide!
Tuesday, November 21, 2017
6AM Athletes Tue 21 Nov 2017 "Broke down Barbell Burpee"
Andrew, Bill, John, Rishi, Jason, Jake, Katie, Blair
Warm up
On your own
Andrew was the evil mind that came up with this one.
WOD
100 Deadlift
100 Power Cleans
100 Push Press
100 Barbell Push up
That's it. Just 400 movements any way you could get them.
Warm up
On your own
Andrew was the evil mind that came up with this one.
WOD
100 Deadlift
100 Power Cleans
100 Push Press
100 Barbell Push up
That's it. Just 400 movements any way you could get them.
Monday, November 20, 2017
20 NOV "Linda"
Boom! Great workout Anne, Tim, Ronnie, Jason, Katie, gunner, Blair, Nick and Andrew. I saw great form and strength. Keep it up!
Bench - body weight
Power clean - 3/4 body weight
Dead Lift - 1 1/2 body weight
This afternoon Nick did a set starting at 6 down to 1. walt and Kyle did the full Linda.
Friday, November 17, 2017
6AM Athletes Fri 17 Nov 2017 "Murph"
Oh yes we did! "Murph" baby!
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
John, Bill, Perry, Lisa, Shanequa, Nick, Kyle rose up to the occasion.
Warm up
On your own and then just get right too it.
WOD "Murph"
1 mile run (12 laps)
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run
-------------------------------------------------------------------------------------------------
Had a special request for "Schmalls". You may see it in the near future.
"Schmalls" Hero WOD
For Time
800 Meter Run
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell Swings (1.5/1 pood)
10 Handstand Push-Ups
Then 800 Meter Run
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
John, Bill, Perry, Lisa, Shanequa, Nick, Kyle rose up to the occasion.
Warm up
On your own and then just get right too it.
WOD "Murph"
1 mile run (12 laps)
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run
-------------------------------------------------------------------------------------------------
Had a special request for "Schmalls". You may see it in the near future.
"Schmalls" Hero WOD
For Time
800 Meter Run
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell Swings (1.5/1 pood)
10 Handstand Push-Ups
Then 800 Meter Run
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
Thursday, November 16, 2017
6AM Athletes Thur 16 Nov 2017 - Jason's Ladder
Jason, Jake, Andrew, Adam, Rishi, Bill, Walt, John, Shanequa, and welcome Jay!
Warm Up
3rds
15 Toes to Bars
10 Push Ups
5 Squats
WOD - Ladder
1,2,3,4,5,6,7,6,5,4,3,2,1
Power Clean
Front Squat
Back Squat
Pull Ups
1 lap run between ladder sets
(I think Jason just snuck the "Bear Complex" in on us!)
-----------------------------------------------------
Looking forward to tomorrow (Fri 16 Nov) - Its time for "Murph"
Just come on in a join the fun.
The full WOD can take an hour or more for some of us so several will come in early and start early.
Warm up on your own and start when you are ready.
Scale to your time/ability.
Just Get'r Done.
Warm Up
3rds
15 Toes to Bars
10 Push Ups
5 Squats
WOD - Ladder
1,2,3,4,5,6,7,6,5,4,3,2,1
Power Clean
Front Squat
Back Squat
Pull Ups
1 lap run between ladder sets
(I think Jason just snuck the "Bear Complex" in on us!)
-----------------------------------------------------
Looking forward to tomorrow (Fri 16 Nov) - Its time for "Murph"
Just come on in a join the fun.
The full WOD can take an hour or more for some of us so several will come in early and start early.
Warm up on your own and start when you are ready.
Scale to your time/ability.
Just Get'r Done.
Wednesday, November 15, 2017
6AM Athletes Wed 15 Nov 2017 Tim's Choice
Tim, John, Bill, Nick, Andrew, Kyle, Katie, Gunner, Shanequa
Warmup
400M Row or 4 Lap Run
100 Sit ups
PVC Stretches
WOD
20 Min AMRAP
12 Push Press (95 lbs)
24 Box Jumps (24 in/ 20 in)
Warmup
400M Row or 4 Lap Run
100 Sit ups
PVC Stretches
WOD
20 Min AMRAP
12 Push Press (95 lbs)
24 Box Jumps (24 in/ 20 in)
Tuesday, November 14, 2017
Monday, November 13, 2017
6AM Athletes 13 Nov 2017 "Jackie" Meets "Karen"
Correction to below. Kyle not Stuart.
Katie, Gunner, Ronnie, John, Tim, Anne, Blair, Bill, Nick, and Kyle
Jackie
1000 M Row
50 Thrusters (45/35)
30 Pull Ups
Karen
150 Wall balls (20/14)
Katie, Gunner, Ronnie, John, Tim, Anne, Blair, Bill, Nick, and Kyle
Jackie
1000 M Row
50 Thrusters (45/35)
30 Pull Ups
Karen
150 Wall balls (20/14)
Tuesday, November 7, 2017
Tues 07 nov Tabata- sally
Warm up
500m row
Pvc
Farmer 1 Lap
Tabata 20sec work/10sec rest x 8
1. Situp/pushup
2. Kb swing/Goblet squats
3. K2e/pushup
4. Kb press L/R
Sally Up - Back Squats
Friday, November 3, 2017
6AM Athletes Fri 3 Nov 2017 "Zeus"
Ronnie, Bill, John, Jason, Suzanne, Cheryl, Walt, Nick
Warm Up 2 Lap Run
WOD
HERO WOD "ZEUS"
* 3 Rounds For Time
* 30 Wall Ball Shots (20/14 lb)
* 30 Sumo Deadlift High-Pull (75/55 lb)
* 30 Box Jump (20 in)
* 30 Push Presses (75/55 lb)
* 30 calorie Row
* 30 Push-Ups
* 10 Back Squat (Bodyweight)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon
Warm Up 2 Lap Run
WOD
HERO WOD "ZEUS"
* 3 Rounds For Time
* 30 Wall Ball Shots (20/14 lb)
* 30 Sumo Deadlift High-Pull (75/55 lb)
* 30 Box Jump (20 in)
* 30 Push Presses (75/55 lb)
* 30 calorie Row
* 30 Push-Ups
* 10 Back Squat (Bodyweight)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon
Wednesday, November 1, 2017
6 AM Athletes Wed 1 Nov 2017 - "100"
Simple workout today. Only thing you really needed to remember was the number 100.
Ronnie, Bill, John, Walt, Michael, Nick, and Blair
100 Legs up crunches
100 Left obliques
100 Right obliques
100 90 degree leg lift's
100 Toes to Bar (or K2E)
100 Overhead Squats
100 Deadlifts
No proscribed order, no proscribed weight. Your choice how you wanted to do them (ie 10 rounds of 10 each, 5 rounds of 20 each, 1 round of 100 each) - just get'r done.
----------------------------------------------
Looking forward to the Fri Hero WOD
"ZEUS"
HERO WOD
* 3 Rounds For Time
* 30 Wall Ball Shots (20/14 lb)
* 30 Sumo Deadlift High-Pull (75/55 lb)
* 30 Box Jump (20 in)
* 30 Push Presses (75/55 lb)
* 30 calorie Row
* 30 Push-Ups
* 10 Back Squat (Bodyweight)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon
Ronnie, Bill, John, Walt, Michael, Nick, and Blair
100 Legs up crunches
100 Left obliques
100 Right obliques
100 90 degree leg lift's
100 Toes to Bar (or K2E)
100 Overhead Squats
100 Deadlifts
No proscribed order, no proscribed weight. Your choice how you wanted to do them (ie 10 rounds of 10 each, 5 rounds of 20 each, 1 round of 100 each) - just get'r done.
----------------------------------------------
Looking forward to the Fri Hero WOD
"ZEUS"
HERO WOD
* 3 Rounds For Time
* 30 Wall Ball Shots (20/14 lb)
* 30 Sumo Deadlift High-Pull (75/55 lb)
* 30 Box Jump (20 in)
* 30 Push Presses (75/55 lb)
* 30 calorie Row
* 30 Push-Ups
* 10 Back Squat (Bodyweight)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon
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