07/31/15

1a. 3×6 DB Rotations /arm, rest :30
1b. 3×16-20 Alternating Side Lunges, rest :30 – add KB if needed
1c. 3x:30-:40 Double Under Practice, rest :30

2. For Time (17min cap):

2k Row (8min cap)
100 Sit Ups (5min cap)
50 Wall Balls (3min cap)


Competitor’s Program

1. Back Squat: 3×5-6, 32X1, rest 2mins

2. 5 Sets:

100m Sled Drag – heavy
10 Pull Ups
15 Airdyne Calories – AFAP
Rest :90

3. 3 Sets – not for time:

8 Powell Raise /arm
8-10 Hip Extensions – add weight if needed
:30 Hang From Bar w/active shoulders

 

ANNOUNCEMENT:  We have some schedule changes for this weekend;

Friday we will NOT be having our 5:30 or 6:30pm classes.

Sunday we will be CLOSED.

We apologize for the inconvenience – let us know if you have any questions!


“People with good intentions make promises but people with character keep them.”

The Hype Machine: No Carbs For Fat-Loss

07/30/15

REST DAY / MAKE UP / SKILL WORK

*Post results to comments

 

ANNOUNCEMENT:  We have some schedule changes for this upcoming weekend;

Thursday Open Gym will be from 12:30-1:30 and 5:30-7:30.

Friday we will NOT be having our 5:30 or 6:30pm classes.

Sunday we will be CLOSED.

We apologize for the inconvenience – let us know if you have any questions!


“A ship is safe in harbor, but that’s not what a ship is for.” – William G.T. Shedd

Overhead Lifting And The Anterior Chain

07/29/15

1a. 4×3-5 Push Press, rest :90
1b. 4×3-5 Chin Up, rest :90

2. For Time:  100 Airdyne Calories (6min cap)

3. :20/:10 x 8 – Core Movement of Choice (no Sit Ups)


Competitor’s Program

1a. 3×1 Snatch Deadlift (pause at knees on way up and down) + 2 Snatch Pulls, rest :10 b/w reps, rest :90
1b. 3×1 Snatch Balance + 2 OHS, rest :90

2. 4 Sets – easy pace:

500m Row
5 Wall Walks
10 Toes to Rings
:60 FLR

 

ANNOUNCEMENT:  We have some schedule changes for this upcoming weekend;

Thursday Open Gym will be from 12:30-1:30 and 5:30-7:30.

Friday we will NOT be having our 5:30 or 6:30pm classes.

Sunday we will be CLOSED.

We apologize for the inconvenience – let us know if you have any questions!


“Keep your eyes on the stars, and your feet on the ground.” – Theodore Roosevelt

5 Tips For Reaching Your Diet Goals

07/28/15

1a. 5×10 Front Squats – 3 second descent, no pause at bottom or top, rest :30
1b. 5×10 Bentover DB Rows /arm – 2 second pause at top, no pause at bottom, rest :30
1c. 5×10 KB Swings – heavy, rest :30
1d. 5×10 Burpees, rest 2:00


Competitor’s Program

1. CGBP: 3-2-1-1, 20X1 – build so last set is maximal

2a. 3×8-10 Back Rack Step Ups, 20/16″ – slow/controlled descent, rest :90
2b. 3×3-6 Strict Ring Dips, 20X2, add weight if needed, rest :90

3. For 15mins:

Min 1: 12 Russian KB Swings, 32/24
Min 2: 12 Box Jump Overs, 24/20″
Min 3: :30 Row – moderate

 

ANNOUNCEMENT:  We have some schedule changes for this upcoming weekend;

Thursday Open Gym will be from 12:30-1:30 and 5:30-7:30.

Friday we will NOT be having our 5:30 or 6:30pm classes.

Sunday we will be CLOSED.

We apologize for the inconvenience – let us know if you have any questions!


“I don’t need a friend who changes when I change and who nods when I nod; my shadow does that much better.” – Plutarch

You’re Not Elite, So Stop Acting Like It

07/27/15

1. Hi-Hang Power Snatch -or- Sumo-Deadlift: work to tough single in 10mins

2. AMRAP 15mins:

25m Run
5 Pull Ups
50m Run
10 Push Ups
100m Run
15 Squats


Competitor’s Program

1. 2 Clean Deadlifts + 2 Power Cleans + 1 Hang Power Clean: build to tough set in 10mins

2. 3×6-8 Good Mornings, 20X1, moderate – rest :90 b/w sets

3. 6 Sets for equal times:

100m Run (50m D/B)
10 Power Cleans 95/65
8 Bar Facing Burpees
100m Run (50m D/B)

Rest 2mins


“We do not remember days, we remember moments.” – Cesare Pavese

The Total Life Transformation

07/25/15

1. 10mins: Barbell Tech Work

2. AMRAP 20mins (in teams of 2):

30 Double Unders
20 Row Calories
10 Wall Balls
5 T2B

Notes:  Partner works through a round while other parter rests.


Competitor’s Program

1. EMOM x 10:

Odd: 3 Power Cleans – build weight as you go
Even: 5 DB Push Press

2. EMOM x 10:

Odd: 1-2 Muscle Ups
Even: :40 FLR

3. EMOM x 10:

Odd: :20 Airdyne Sprint
Even: 2-3 Wall Balls

“Happiness is not something ready made. It comes from your own actions.” – Dalai Lama

Injury Is An Opportunity For Improvement

07/24/15

1a. 3×3-5 Bottom Up KB Press /arm, rest :30
1b. 3×16-20 Reverse Lunges, rest :30
1c. 3×15-20 Wtd Sit Ups, rest :30

2. 3 Sets for max calories:

:60 Airdyne
:60 Rest


Competitor’s Program

1. Back Squat: 3×6-7, 32X1, rest 2mins

2. 3mins: Max Airdyne Calories

3. For Time:

Use 1 Sled to transfer 560/420lbs 100m down and back – must get all the weight down before bringing any back – use as many trips as you want

Notes:  Guys use 8-45lb and 8-25lb plates – Girls use 6-45lb and 6-25lb plates.


“Blesses are those who give without remembering and take without forgetting.” – Elizabeth Bibesco

Working Out With A Cranky Knee

07/23/15

REST DAY / MAKE UP / SKILL WORK

*post results to comments


“Trust is the glue of life.  It is the most essential ingredient in effective communication.  It’s the foundational principle that holds all relationships.” – Stephen Covey

The Primal Laws

07/22/15

1. 14mins: Sets of 3 Back Squats

Notes:  Before each set (including warm up sets) complete a set of 5 Glute Bridges or a :15 hold in the bottom of a Goblet Squat

2. 3 Sets (start where you left off each set):

2mins: 5 Burpees + 10 KB Swings
2mins: Rest


Competitor’s Program

1a. 3×1 Snatch Deadlifts + 2 Snatch Pulls, rest :03 between reps, rest :90
1b. 3×3 Snatch Balance, rest :90

2. 3 Sets at easy pace:

30 Airdyne Calories
3 Wall Walks
3 Burpee C2B Pull Ups
30 Row Calories
30 Double Undders


“The brain is a wonderful organ; it starts working the moment you wake up in the morning and does not stop until you get to the office.” – Robert Frost

5 Causes of Fatigue Your Doctor May Not Be Looking For