6AM Athletes Fri 29 Dec 2017 "The Don"

Ouch. Ronnie laid it on us for the LAST 6AM Athletes workout of the year.

Ronnie, Bill, Jason, John and Andrea

"THE DON"
HERO WOD
*For Time
*66 Deadlifts (135 lbs)
*66 Box Jump (24/20 in)
*66 Kettlebell swings (53/45 lbs)
*66 Knees-to-Elbows
*66 Sit-Ups
*66 Pull-Ups
*66 Thruster (75 lbs)
*66 Wall Ball Shots (20lbs)
*66 Burpees
*66 Double-Unders (198 Singles)



U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

6AM Athletes Thur 28 Dec 2017 "Linda"

Ronnie and Bill were already at it at 5:45 this morning....dang overachievers!
John and Rishi dragged is a little later for a normal 0600 start.

WOD - "Linda"
10,9,8,7,6,5,4,3,2,1
Bench Press
Deadlift
Power Clean

Ronnie said something about "The Don" for Friday.

6AM Athletes Wed 27 Dec 2017 "1/2 Murph"

Ronnie, Bill

1/2 mile run
50 Pull Ups
100 Push Ups
150 Squats
1/2 mile run

6AM Athletes Fri 22 Dec 2017 "12 Days of Christmas"

Last work day before Christmas. So of course our WOD of the day was the "12 Days of Christmas"

John, Katie, Lisa, Perry, Nick, Devan

"12 DAYS OF CHRISTMAS"
For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Tire Flips
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc - for a total of 364 reps.

Sent from my mobile.
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6AM Athlete Thur 21 Dec 2017 - Barbell Burpees

Andrew threw down on us today

Andrew, Jason, John, Rishi, Katie had fun with "Barbell Burpees"

Warm up
5-7 minutes on your own

WOD
50 HEAVY Barbell Burpees (with 5 Pull ups after every 10 Barbell Burpee's)
Then
2RFT
25 toes to bar
2 laps

What is a Heavy Barbell Burpee you ask? Combination of 1 Deadlift, 1 Hang Clean, 1 Push Press, 1 Push Up on the Bar. Heavy is just that - Go heavy on the weight or go home!

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For Tomorrow's (Friday) WOD
"12 DAYS OF CHRISTMAS"
*For Time
*1 Sumo Deadlift High-Pull (75/55 lb)
*2 Thrusters (75/55 lb)
*3 Push Press (75/55 lb)
*4 Power Cleans (75/55 lb)
*5 Power Snatches (75/55 lb)
*6 Kettlebell Swings (53/35 lb)
*7 Pull-Ups
*8 Knees-to-Elbows
*9 Box Jumps (24/20 in)
*10 Double-Unders
*11 Burpees
*12 Overhead Walking Lunges (45/25 lb Plate)

Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc - for a total of 364 reps.

Sent from my mobile.
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6AM Athletes Tue 19 Dec 2017 "Betty"

The pressure to stay skinny (or at least not gain a LOT of weight) for the holidays is upon us.

Blair, Tim, John, Katie, Adam, Shanequa, Rishi, Andrew, and Nick
felt the need to burn some extra calories and to stay in shape (preferably not round) during this Christmas season.

Kept it short and simple for Tuesday (still recovering from jump ropes yesterday).

WOD - "Betty"
5 RFT
12 Push Press (135/95lbs)
20 Box Jumps (24/20)


Katie has the WOD for tomorrow (Wed) and it is going to be FUN

Sent from my mobile.
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Monday 18 Dec

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6AM Athletes Fri 15 Dec 2017 "Hero WOD SM

John, Jason, Kyle, Nick, Andrew, Katie, Andrea, and Devan

"Schmalls" Hero WOD
For Time
800 Meter Run

Then 2 Rounds of: (Some broke it up into rounds of 10 burpees, 8 Pull ups, 6 Pistols, 4 KB, 2 HSPU)
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.

Sent from my mobile.
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6AM Athletes Thur 14 Dec 2017 "Jason's WOD)

Jason tried to kill us today!

Jason, John, Jake, Bill, Rishi, Kyle, Adam survived!

Warm Up
2 Rounds
5 Bar Snatch's
10 Squats
20 V Ups

10 RFT
1 lap run (150 M Row)
5 Thrusters (115/95)
15 Wall Balls (20lbs)
3 Alternative Pull Ups (use both bars on rack. Staggered high/low hands)
5 American Kettle Bells

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Looking towards Fridays HERO WOD

"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.

Checked the blog today, looks like you are still going strong. Keep it up! Cheers, Shof

R. Carl "Shof" Shofner, SES, DAFC
Deputy Director, Plans, Programs,
Analysis and Requirements
937-257-3024

6AM Athletes Wed 13 Dec 2017

Bill, John, Jake, Kyle, Nick, Katie, Gunner, Devon

Warm Up
400M Row
50 Sit Ups
25 Push Ups

WOD
6-9-12-9-6
Pull Ups
T2B/K2E
Dumbell Thrusters (35lb dumbells)
Deadlift (275/225)
Box Jumps
2X Calorie Row (ie 1st rd 12 cal, 2nd rd 18 cal...)

6AM Athletes Tues 12 Dec 2017

John, Bill, Nick, Jason, Kyle, Rishi, Adam

Warm Up
400 M Row
50 Sit Ups
25 Push Ups

WOD
5RFT
10 Power Cleans
10 Kettle Bell Swings, American
10 Wall Balls
10 Burpees
2 Lap Run

11 Dec Mon "Barbra"

Champion athletes! 

Arlyn, Gunner, Katie, John, Bill, Kyle and Nick

5x

20p/u

30 Push-Ups 

40 Sit ups 

50 Squats 

3min rest

6AM Athletes Thur 7 Dec 2017 "7 Up"

Jason laid the smack down on us this morning

Jason, Andrew, John, Tim, Rishi, Kyle, Adam, DJ
Welcome Daniel (DJ) Hines

Warm Up
400 M Row
25 Push ups
25 Toes to Bar

WOD "7 Up"
20-15-10-5-4-3-2-1
Deadlifts
Power Cleans
Push Press
Back Squats
Bench Press
Overhead Squats
KB Swings

6AM Athletes Wed 6 Dec 2017 - "Fight Gone Bad

Went back to a good'n this AM with "Fight Gone Bad"

Gotta Love Interval Work.

John, Nick, Gunner, Andrew, Kyle, Jason, Jake

Warm up
3 Lap run
100 Sit ups

WOD "FGB"
3 sets of 6 min intervals
1 min Wall Balls
1 min Box Jumps
1 Min SDHP
1 Min Push Press
1 Min Row
1 Min Rest

Fast 17 minutes of fun!

DEC 6 Wed "FGB"

5 Dec Tues "Angie"

Boom!  NICE WORK we completed an entire round of the girls WODs. 

4 Dec Mon "5 Ton"

Nice WOD Andrew

12 days of Christmas

Wowzers! Impressive times and work Bill, Perry, Lisa, Katie and Kyle. Thank you for celebrating with me. 36 years and I feel younger each year we are together. 《Nick》

• For Time
• 1 Sumo Deadlift High-Pull (75/55 lbs)
• 2 Thrusters (75/55 lbs)
• 3 Push Press (75/55 lbs)
• 4 Power Cleans (75/55 lbs)
• 5 Power Snatches (75/55 lbs)
• 6 Kettlebell Swings (53/35 lbs)
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps (24/20 in)
• 10 Double Unders
• 11 Burpees
• 12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the "12 Days of Christmas