Friday “Quad Four” WOD

WooHoo Bill! Nicely done brother. :)

Four movements, 4 Reps, 4 Rounds For LOAD.

Bench Press, Clean, Dead Lift and Thruster via "One for One" with a partner. Explosive!

Thursday “Murph” Hero WOD

KaBOOM!

Once AGAIN Bill and John excel by exceeding the status quo executing this well know Hero WOD!

John gets his well deserved extra credit...sss for inserting SitUps into the routine. :)

6AM Athletes Wed 26 Sep 2018

Bill, John

It's time for an Ab party!

Warm up - On your own

WOD
Gunter 400 (100 legs up crunches, 100 left oblique, 100 right oblique, 100 90 degree leg thrusts)
Karen (150 Wall balls) (We broke it down to 10 every minute for 15 minutes)

Cash out - 1 mile run

Looking forward to "The Murph" tomorrow (Thur, 27 Sep)

Tuesday “Pike” Hero WOD

Super job JOHN, Matty, Bill and Nick!

Monday “Friendly Forty” WOD

Well done Bill, John, Matty and Clement. Thirteen movements at 40 reps each. I like it!

Friday “400... that’s all” WOD

KaBOOM! JOHN, Matty and Nick kicked butt with today's WOD. Nice work brothers!

Thursday “Isabelle” WOD

Nice work Clement, Chris, Tyler, Matty, John and Bill!

6 AM Athletes Wed 19 Sep 2018

John, "Rhett"
Welcome Rhett!

Warm Up
500M row
100 Situps

WOD
5RFT
15 Kettlebell Swings
15 Burpees
20 Wall Balls

Cash Out
1 Mile Run

Tuesday “Joseva” Hero WOD

Nice job Bill, Matty and John.

Monday “Cindy-Like” WOD

Nice job Tyler, Chris, Brandon, Bill, John, Mattie and Nick.

Welcome Chris and welcome back Tyler!

Heads up 6AMers: One of our top 3 most consistent athletes will be leaving us for a period of time. Brandon's last day with us was today but, he'll be back! :)

Note Brandon busting out the air squat! Head and Chest Up, Staying on the Heels and Going Low with the Butt Touching the Ball. Nice form Brandon and we will miss having you. Be safe and return soon!

Friday “Linda” aka “Three Bars of Death” WOD

KaBOOM Bill and Brandon! Nice work. :)

• 10-9-8-7-6-5-4-3-2-1 Reps, For Time
• Deadlift (1.5 bodyweight)
• Bench Press (bodyweight)
• Clean (3/4 bodyweight)

Use three separate barbells.

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Thursday “The Bear” complex WOD

Nice job Brandon, Tim and Bill!

• 5 Rounds For Load
• Complete 7 Unbroken Sets of this Complex:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

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Wednesday’s Core/Midline: “Gunter 500”

Nice job Brandon, JOHN and Bill!

Tuesday “9/11 Tribute”

Well done TIM, Bill, John and Brandon!

• For Time
• 2001 meter Run
• 11 Box Jumps (30/24 in)
• 11 Thrusters (125/85 lb)
• 11 Chest-to-Bar Pull-Ups
• 11 Power Cleans (170/115 lb)
• 11 Handstand Push-Ups
• 11 Kettlebell Swings (2/1.5 pood)
• 11 Toes-to-Bar
• 11 Deadlifts (170/115 lb)
• 11 Push Jerks (110/75 lb)
• 2001 meter Row

Athletes start with Row and end with Run, or start with Run and end with Row. Just get it done!

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Monday “Deck of Cards - Celebration Style”

Excellent work this morning Tim, Bill and John. And thank you brothers for leading the WODs while I was out. It's great to be back among the 6AM Athletes!

Olys, Calisthenics,Locomotor and Kettlebell Movements = 15 Reps for Jokers, 11 Reps for Face Cards and Aces, then the number card for their value.

Nice!

6AM Athletes Fri 7 Sep 2018 "Stole Erin's WOD"

John, Brandon

Erin's WOD on the board looked interesting so we ran it.

Cash In
1000m Row

WOD
3RFT
21 Deadlifts (Rx 135lbs/95lbs
15 Burpee's
9 Push Jerks (Rx 135lbs/95lbs)

Cash Out
1.5 mile run

6AM Athletes Thur 6 Sep 2018 "Helen"

Bill, John, Brandon, Tim, Anne

Warm Up
500m Row

WOD - "Helen"
3 RFT
400m Run or Row
21 1.5 pood American Kettlebell swing
12 Pull-ups

6AM Athletes Wed 5 Sep 2018 "Grace"

Bill, John, Tim, Matty, Brandon

Just Get'r Done

WOD - Grace
30 reps for time
Clean and Jerk (Rx 135 lbs)

6AM athletes Tues 4 Sep 2018 "Fran"

Continuing our theme of the "Girls" from last week.
Today we worked on "Fran".

Bill, John, Tim, Matty, Nick

Fran
Thruster 95 lbs 21-15-9 reps 3
Pull-ups rounds for time

Looking ahead this week

Wed - Grace
Clean and Jerk 30 reps for
135 lbs time

Thur - Helen
400 meter run 3 rounds for
1.5 pood Kettlebell time
swing (21 times)
Pull-ups (12 reps)