6AM Athletes Mon 4 Feb 2019

Think the threat of no water at the gym scared everyone off

 

Tim and John braved no water in the gym

 

WOD

4RFT

15 Cal Row

20 Toes to Bar

15 Wall balls

10 Box Jumps

 

 

6AM Athletes Thur 31 Jan 2019 "Hang in There Partner"

John, Bill, Matty Brandon

 

Warm Up

500m Row

 

Techique

5X5 Power Cleans (ascending weight 95,115, 135, 155, 165)

 

WOD -  “Hang In There Partner”

EMOM (with a Partner) in 20 minutes

·         5 Thrusters (95 lb)

·         5 Burpees

While partner hangs from Pull-Up Bar

This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

 

 

6AM Athletes Wed 30 Jan 2018 "Core Day"

Bill, John, Brandon, Ronnie

 

Warm Up

500m Row

 

WOD 1 “Gunter 400”

100 Leg up Crunches

100 Left Oblique

100 Right Oblique

100 Leg Thrust Ups

 

As if that was not enough, Bill also prescribed…

 

WOD 2

Any order, just do it.

50 T2B

50 O/H Squats

50 K/B Swings

50 Evil Wheels

50 Wipers

50 Superman

50 Hollow Rock

50 K2E

 

Some of us wimped and only did 30 reps each!

6AM Athletes Tues 29 Jan 2018 "

Bill, John, Brandon, Mattie, and Deidre (Welcome Deidre!)

 

Warm up

500m Row

 

WOD “Dirty Thirty – 30”

30 Box Jumps

30 Pull Ups

30 K/B Swings

30 K2E

30 Push Press

30 Sit ups (weighted)

30 Wall Balls

 

 

6AM Athletes Mon 28 Jan 2018 "Ladder"

Bill, Ronnie, Mattie, Brandon, John, Tim, Anne

 

Warm Up

500m Row

 

WOD – Ladder

3 Ladder Rounds of:

5 Burpees

10 Air Squats

15 Push Ups

25 Sit Ups

30 Jumping Jacks

25 Mountain Climbers

20 Push Ups

15 Jumping Jacks

10 Squats

5 Burpees

 

 

6AM Athletes Fri 25 Jan 2018 " Tabata"

Bill, John, Matty, Brandon

 

Ending Tabata Week.  Different tabata every day this week.  Focused on a different muscle group each day (Arms, Legs, Core).  Today we hit everything!

 

Warm Up

500 M Row

 

WOD Tabata

20 Sec Work 10 Sec Rest  X 8 (4min) each round

A Sit Ups/Push Ups

B Bar Hangs

C K/B Swings

D L Push Press/R Push Press with Kettle Bell

 

Cashed out with Sally Up

 

 

6AM Athletes Thur 24 Jan Tabata

Bill, Matty, Terrance, Maurice, Brandon John

 

 

Technique

5X5 Push Press

 

WOD Tabata

20sec on 10 sec rest 4 minutes per set

A Situp/Pushup

B Scissor Kick

C Plank Step Ups

D Heel High

E Mountain Climbers