04 Dec 2014

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1a. Deadlift with a 21X2 tempo @ 70%, 5×8 women/men 5×5
1b. Ring Rows – 4×8 with a 21X2 tempo, rest 2:00
2. AMRAP 10
15 Swings, 24kg/16kg
15 Burpee

03 Dec 2014

120414

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1a. Pull-ups – 5xmax reps
1b. Thruster – 5xmax unbroken reps, 95/65
2. EMOM 12
4 Power Clean
rds 1-4 @ 60%
rds 5-8 @ 65%
rds 9-12 @ 70%

03 Dec 2014

120314

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1a. Bench Press with a tempo 21X2 @ 70%, women 5×8/men 5×5
1b. Glute ham developer sit ups – 4×10 reps

2. “Annie”
Reps of 50-40-30-20-10 for time
Double Unders
AbMat Sit-ups

01 Dec 2014

120214

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1a. Strict handstand push ups – 3 x 3.3.3
1b. 3 x Unbroken toe 2 bar, rest 1:00

2. Row 1000m

rest 10 minutes

Row 1000m

01 Dec 2014

The Week In Training

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Welcome back from the long weekend of food indulgence! Here is what we have going on this week. There is an emphasis on time under tension and tempo squats in addition to short, high power conditioning. Be sure to choose your weights correctly so that you can complete the conditioning in the correct time, heavier may not be better.

Monday 12/1

1a. Back Squat – with a 21×2 tempo, women 5×8 @ 85%/men 5×5 @ 85%, rest 1:00
1b. Dips – with a 21×2 tempo, 4×5, rest 2:00

2. Complete reps of 21-15-9 for time (8 minute cap)
Front squat, 155/105
Burpees

Tuesday 12/2

1a. Strict Handstand Push-ups – 3×3.3.3
1b. Toe 2 Bar – 3 x max unbroken reps, rest 1:00

2. Aerobic Power
Row 1000m

rest 10 minutes

Row 1000m

PR Wednesday 12/3

1a. Bench Press – with a 21×2 tempo, women 5×8 @ 70%/men 5×5 @ 70%
1b. GHD Sit-ups – 4×10, rest 2:00

2. “Annie” (10 minute cap)
Complete reps of 50-40-30-20-10 of:
Double Unders
AbMat Sit ups

Thursday 12/4

1a. 5 x Max pull-ups
1b. 5 x max reps thruster, 95/65

2. EMOM 12 

4 Power Clean (not touch and go)
1-4 60%
5-8 65%
9-12 70%

Friday 12/5

1a. Deadlift – with a tempo 21×2, women 5×8 @ 70%/men 5×5 @ 70%, rest 1:00
1b. Ring Rows – with a tempo 21×2, 4×8, rest 1:00

2. AMRAP 10

15 KB swings, 24kg/16kg
15 Burpee

Saturday 12/6

1a. Push Press – 3×5
1b. Pistols – 4×3 each leg

2. 3 rounds for time
8 Shoulder to overhead, 115/75
16 Knee to elbow
24 Air Squats

01 Dec 2014

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1A. Back Squat – women 5×8, men 5×5 @ 85% with a tempo of 21×2
1B. Dips – 4×5 with a tempo 21×2

2. Complete reps of 21-15-9 for time
Front Squat, 155/105
Burpees

29 Nov 2014

113014

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Teams of 2
1.Complete For Time …
500m Farmers Carry (Total Team Weight, Split Up As Needed) (Must Stay Together)
2k Row*
100 Burpees Over the Erg Rail*
100 Air Squats*

*1 Person Working at a Time:

2. Partner Gymnastics Skills:
15min – Handstand Balancing/Hand Walking Practice

28 Nov 2014

112914

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1. Shoulder Press
5 reps @ 60%
4.4.4 Strict pull-ups, rest 2 minutes
5 reps @ 70%
3.3.3.3 Strict pull-ups (ahap), rest 2 minutes
5 reps @ 80%
2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes
Max Reps @75%

2. Complete For Time …
10-8-6-4-2
Toes to Bar
KB Swings (1.5/1)
Between Rounds Complete:
6 Box Jumps (24/20)

27 Nov 2014

112814

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Home WOD
1. Run 1 Mile

2. EMOM10
5 Push Ups
5 Jump Squats
5 V-Ups

Yesterday my Abigail’s, my 4.5 year old daughter, school performed their Thanksgiving Celebration in grand style with a performance that played out the First Thanksgiving. It was wonderful to see the hard work she had put in by practicing to and from school every day now the last 4+ weeks pay off. She was having a blast up there and she and her classmates did an excellent job.

I mention this not to brag about my daughter, though I am happy to do so, but rather it led me to think about what I am most thankful for. It’s sad that this is probably the single time where many actually express their gratitude out loud. Here goes:

  1. I am thankful for each you as members of our community. You trust the Staff and I in leading you to a lifelong pursuit of health and fitness. It is a responsibility that I take very seriously. We have the ability to change lives and that is what we try to do each day while being the best part of your day. No small task. Thank you for the challenge and continuing support!
  2. I am thankful for my Staff. I appreciate your efforts to give more to each member of our community. Your professionalism is inspiring. Your efforts to improve your skills is enduring and I wish you all continued success!
  3. I am thankful for my family. My two girls for keeping me grounded and reminding me that when I walk through the doors at home, they are my priority. My wife for being such a rock and weathering the good and not so good. You all are my continued drive to create something even greater than I can imagine.

I hope that each of you enjoy the next couple of days and that you have the opportunity to express your thanks and gratitude to those dearest to you. 

Best,
Neal


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