Friday Hero WOD “Lumberjack 20”

Outstanding work 6AMers!

Wednesday “Cool Down” WOD

Bench, Front Squat, Chest to Bar Pull Ups, Evil Wheel and Wall Balls in 10-9-8-7-6-5-4-3-3-1 Reps. Well done Bill, Sean, Nick, Jake and Nick.

Monday Girls WOD “One Bar, Three Girls”

Very nice job 6AMers!

Friday Hero WOD “The Murph”

KaBOOM! One mile run or 2000 meter row then, 100 Pull Ups, 200 Push Ups, 300 Air Squats then, another Mile Run or 2000M Row!
Nice work Sean, Nick, John, Jake and Nick.

Thursday “UnderGround Strength, Bar and Rig” WOD

Nice work 6AMers!

Wednesday Hero WOD “The Don”

Nice work! 10 movements, 66 reps each FT.

6AM Athlete Tues 19 Jun "Helen"

John, Blair, Tim, Nick, Sean, Kyle, Dani, Brandon

Warm Up
5 Sets (20 Sit ups, 10 Dips)

WOD - Helen
5RFT
2 Lap Run
21 American Kettlebell Swings
12 Pullups

Monday Girls WOD “Linda”

Nice job with 'Three Bars of Death' Boss Tim, Blair and John!

Friday Hero WOD “The CIA Seven”

Nice work this morning 6AM Athletes!

7 Rounds, 7 Movements and 7 Repetitions makes for a Great WOD.

6AM Athletes Thur 14 Jun 2018 "Linda"

John, Walt, Kyle

Warm Up
On you own

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

6AM Athletes Wed 13 Jun 2018 "Re-Run Katie's WOD"

Let the cat out of the bag yesterday that we were going to re-run Katie's WOD. Guess we scared folks off.

John, Blair, and Walt

Warm Up
500M Row
PVC

Early Bird
5 Rds (10 Dips, 20 Sit ups)

WOD Katie's WOD - supersized.
30 Min EMOM
3 Burpee's
5 Push Ups
7 Air Squats

6AM Athletes Tues 12 Jun 2018 "Incredible Hulk"

John, Blair, Walt, Kyle, Jake

Early Bird Warm Up
5 Rounds
10 Dips
10 Push Ups
20 Sit Ups

Regular Warm Up
3 Rounds (20 Jumping Jacks, 20 Sit Ups)
PVC

WOD - Incredible Hulk
20 Min AMRAP
5 Dead Lifts
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Back Squats

Tomorrow (Wed) we are going to run Katie's WOD again - 30 EMOM (2 Burpees, 4 Push Ups, 6 Squats)

Monday’s “Dirty Thirty” WOD

JOHN kicked us off with 100 Sit Ups and 50 Dips for a Warm Up for today's 30 Rep, 10 movement FT WOD! 

Nice work John and Blair. 

• For Time
• 30 Box Jumps (30/24 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (56 lb)
• 30 Lunges
• 30 Knees-to-Elbows
• 30 Push Press (75 lb)
• 30 Sit Ups
• 30 Wall Balls (20 lb)
• 30 Burpees
• 30 Double-Unders (Triple reps for Singles)

Another Friday pic

Katie, Bill, Perry and Walt really knocked it down this morning!

Friday “Katie’s Delight” WOD

Authored by our very own, Katie prescribed this morning's 30 minute Every Minute On the Minute (EMOM)!

2-4-6 reps of Burpees, Push Ups and Air Squats respectively.

Nicely done Katie and 6 AM Athletes!

Thursday “Lumpy” Hero WOD

• 3 Rounds for Time
• 250 meter Row
• 6 Power Cleans (135/95 lb)
• 6 Thrusters (135/95 lb)
• 9 Deadlifts (135/95 lb)
• 9 Sumo Deadlift High-Pulls (135/95 lb)

Sent from my iPhone

Wednesday “UGS, Bar and Rig” WOD

KaBOOM! Well done 6 AM Athletes.

Under Ground Strength with OLYs and Gymnastics is ALWAYS a good combination of required skills and stamina work, especially in the 5-10-50 Rep approach that we completed this morning.

Tabata Bill WOD

Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may only take four minutes to complete a Tabata circuit, but those four minutes may well push your body to its absolute limit.

Tabata training was born after Japanese scientist Izumi Tabata and his colleagues compared the results of moderate intensity training and HIIT. The study evaluated two groups of speed-skating athletes. The first group trained on ergonomic cycles at moderate intensity for one hour, five days per week, for a total of six weeks. The second group completed four-minute, high-intensity workouts on ergonomic cycles four days per week for a total of six weeks. The second group completed its four minutes of work by doing eight intervals of all-out training, and then resting 10 seconds.

The scientists' results concluded that the athletes who performed high-intensity training saw increases in aerobic and anaerobic system capacities; whereas the moderate-intensity group did not improve anaerobic performance. The Tabata training method was formed by modeling workouts after the second group.

Monday “Heather” WOD

Nice work 6 AM Athletes!

Friday’s “Ronnie’s Recovery” WOD

60 Wall Balls to warm up...

5 Rounds work consisting of:
2 Lap Run or 200M Row,
10 HSPUs,
10 Weighted Sit Ups,
10 Ring Dips,
10 Pull Ups and,
10 OHS then...

60 Wall Balls to cool down!