12 Oct 2014

101314

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Gymnastic strength work – for quality and 20 minute cap
1a. 20 Squats x 2 sets
1b. Strict Pull-ups, 3.3.3 x 2 sets
1c. Ring Dips, 5.5.5 x 2 sets
1d. Strict Toe2Bar, 5.5.5 x 2 sets
1e. 10 lunges each leg x 2 sets
1f. 10 Ring Rows (feet on box) x 2 sets
1g. 12 Push-ups x 2 sets
1h. 10 Back extension x 2 sets

2. Reps of 21-15-9 for time (10 minute cap)
Deadlift, 225
Pull-ups

11 Oct 2014

101214

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Complete with a partner for total calories

Row 20 minutes alternating every 2 minutes. While one is rowing, the other is holding a weighted Push-up/Plank with 45/25 pound plate on his/her back. Add a 10 burpee penalty each time the plank is compromised.

11 Oct 2014

101114

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1. Back squat – 3 x 10 reps @ 72%

2. AMRAP 15
100m Farmer Carry, 55/35 each hand
100m Front Rack carry, 55/35 each hand
100m Overhead carry, 55/35 each hand

10 Oct 2014

101014

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1a. 5 Skin the cats x 3 sets
1b. 3 rope climbs x 3 sets, rest 2:00

2. Complete 6 rounds for time
12 Pull-ups
200m run

10 Oct 2014

FRIDAY 101014 – FIRE IT UP!

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Yet another week is in the books! It’s great to see so many performance PR’s. On Wednesday we maxed out the snatch and there were more than a few big Personal Records. Warrior Linh, Nina, Joe M, Jason W, and Alex C all hit new records in the snatch. Joe and Jason both achieved a body weight snatch. That is a HUGE achievement and a great platform to push off from as they continue to improve.

Here are a few pics from Wednesday:

WarriorLinhSnatch NinaNoonSnatch jasonWPR 

 

JUSTIN

I would like to introduce Justin. I have been working with Justin just the last couple of months as he has been going through our Foundations Program. Justin played scholastic tennis at a very high level and has begun Obstacle Course Racing to keep his competitive juices flowing. Despite his athletic background, Justin never had the opportunity to partake in a strength and conditioning program. This week he back squatted his bodyweight for a triple and did so easily. 

We worked up to a 3RM for the day. Each attempt was a PR for him because he had never done it before. It was exciting to see the legit surprise and pride as he had success on each successive lift. Justin will be joining Group Classes soon. If you see him with me or in the gym be sure to say hello!

Justin rang the PR bell with a body weight back squat for a triple. This was the first time he had ever back squatted for any sort of load!

Justin rang the PR bell with a body weight back squat for a triple. This was the first time he had ever back squatted for any sort of load!

JUMPNROPE SEMINAR

Friday 10/17 – 5:30pm-7:30pm: JumpNRope Seminar (some spots still available) NO CLASSES or OPEN GYM

There is less than one week left to secure your spot for Molly Metz’s and her Team’s JumpNRope seminar. It will help you improve your skill. It is NOT just for the beginners. This is great for anyone in the gym to help you improve.

Register HERE.

PROGRAMMING – WHAT’S ON TAP

Here is this week’s upcoming programming.

Sunday 10/12

Complete with a partner for total calories

Row 20 minutes alternating every 2 minutes. While one is rowing, the other is holding a weighted Push-up/Plank with 45/25 pound plate on his/her back. Add a 10 burpee penalty each time the plank is compromised.

Monday 10/13

Gymnastic strength work – for quality and 20 minute cap
1a. 20 Squats x 2 sets
1b. Strict Pull-ups, 3.3.3 x 2 sets
1c. Ring Dips, 5.5.5 x 2 sets
1d. Strict Toe2Bar, 5.5.5 x 2 sets
1e. 10 lunges each leg x 2 sets
1f. 10 Ring Rows (feet on box) x 2 sets
1g. 12 Push-ups x 2 sets
1h. 10 Back extension x 2 sets

2. Reps of 21-15-9 for time (10 minute cap)
Deadlift, 225
Pull-ups

Tuesday 10/14

1. Front Squat
5 reps @ 65%
Max reps strict HSPU, rest 2:00
5 reps @ 75%
Max strict HSPU, rest 2:00
5+ reps @ 85%
Max strict HSPU

2. AMRAP 8
Row 15 calories
15 Push-ups

PR Wednesday 10/15

1. TEST – 400m run

2. TEST – 75 Wallball shots

3a. Back extension – 3 x 10-15 reps
3b. Strict Toe2Bar – 3 x 8-15 reps

Thursday 10/16

1. Accumulate 8 minutes in a Handstand (scale against a wall if necessary)

2. Complete 5 rounds for time
10 Front Squat, 155/105
8 Power Clean, 155/105
6 Push Jerk, 155/105

Friday 10/17 (NO 5:30 or 6:30 classes)

1. Shoulder Press
3 reps @ 70%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 80%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 90%
Strict pull-ups 3.3.3

2. EMOM 12
Odd – 30 Unbroken double unders
Even – 5 Touch-n-Go Snatch @ 50% of 1RM

Saturday 10/18

1. Upside Down FRAN

Reps of 9-15-21 for time
Thruster, 95/65
Pull-ups

2a. L-Sit Holds – 6 x 10 seconds
2b. Dip hold (bottom position) – 6 x 15 seconds

3. 30 Strict Toe 2 Bar

09 Oct 2014

100914

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1. Push Press
5 reps @ 65%
Bent over barbell rows (strict – no momentum), 8-10 reps, rest 2:00
5 reps @ 75%
Bent over barbell rows (strict – no momentum), 8-10 reps, rest 2:00
5+ reps @ 85%
Bent over barbell rows (strict – no momentum), 8-10 reps

2. Every 2 minutes for 16 minutes perform (8 rounds)
10 Burpees
3 Split Jerks @ 60% of best clean and jerk

08 Oct 2014

100814

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1. Snatch – work up to a max single (17 minutes)

2. Complete for time
30 Snatches @ 50% of above
20 Push Jerk (same weight)
15 Burpee box jumps
20 Push Jerk
30 Snatches

07 Oct 2014

100714

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Warm-up: 2k row

1. Row – 10 x 200m @ 85%, rest 1:00 between

2. AMRAP 8
15 KTE
15 Front Squat, 95/65

06 Oct 2014

What Are You Waiting For?

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Do you recognize yourself as any of these????

REGISTER HERE!

06 Oct 2014

100614

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1. Deadlift
5 reps @ 65%, rest 1:00
Ring Dips (AHAP), 4-8, rest 1:00
5 reps @ 75%, rest 1:00
Ring Dips (AHAP), 4-8, rest 2:00
5+ reps @ 85%, rest 1:00
Ring Dips (AHAP), 4-8

2. 3 Rounds for time
20 OH walking lunges, 45/25
15 OH Squats, 135/95
20 Unbroken Double Unders


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