25.11.14

Posted: November 25, 2014 in Uncategorized

Warm
High knees
Butt kickers
Toe touches
Heel grabs
Knee hugs to lunges

Barbell warm up
Muscle clean/snatch x3
Ohs/FS x3
Clean/ snatch x3
3 sets

Do whichever warm that related to your choice of movement

Strength
clean/snatch up to DM
6×2 @80% of DM

Conditioning
21-18-15-12-9
Wall ball
Kbs
Burpee

200m run between sets

Posted: November 24, 2014 in Uncategorized

Wow Its almost thanksgiving and its been an awesome year thus far. Couple things for this week

1. Don’t forget about the Christmas party on Dec 13th at the AVE from 7-close. We just finalized all of the food and drinks and this is going to be an awesome event and we want all of our valued clients to be there. We will be putting it on the events board and we made a Facebook event. If you did not see the event page then check the board for details. This will be a great chance to get together with the gym family kick back and have a great time.

2. This week we have a major holiday, just incase you forgot. The schedule this week is as follows.

mon: Regular hours

tues: Regular hours

Wen: Regular hours

Thurs: open gym 8-10am

Fri: open gym 8-10am

Saturday: open gym 8-10am

3. We will be doing a toy drive workout on DEC 5th and 6th the WOD will be awesome and your only buy in to the workout will be your kind donation of an unwrapped toy!

WARM UP

Knee Hug/Lunge

Toe Pulls

Leg Swings

Hip Cross

Scorpion Stretch

STRENGTH-SQUATS

65% X 3

75% X 5

80% X 8

80% X 8

80% X amap

CONDITIONING

30 Clean and Jerks 60/35

rest 2 min

50-40-30-20-10

Double Unders

Sit ups

rest 2 min

COOL DOWN 10 MIN

Run/Row/Walk/Airdyne

Mobilize

Posted: November 21, 2014 in Uncategorized

Warm up
10 minutes of jump rope every fail five push-ups five air squats

Strengths
Deadlifts
60% for eight
60% for eight
60% for eights
60% for eight
60% for amanp

Conditioning
5 deadlifts 80/60
10 burpee bar hops
15 sit ups
AMRAP 20 min

20.11.14

Posted: November 20, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Knee hugs to lunges

Barbell warm up
Muscle clean x3
Front squat x3
Clean x3
3 sets

Strength
Halting power clean ( 2 sec pause below knee) + power clean up to DM
Then 5×1 power clean @80% of DM

Conditioning
20 box jumps
15 pull ups
10 ground to overhead 35/60
200 m run
4 rds

Posted: November 19, 2014 in Uncategorized

Couple things coming up
1. Trying to organize a toy drive workout first sat of dec. More details to follow
2. Don’t forget to get the Christmas party on your schedule!!

Warm up
Roll out 10 min

STRENGTH-PRESS
60% x 8
60% x 8
60% x 8
60% x 8
60% x 8+ AMAP

CONDITIONING
20 oh walking lunges
10 burpees
20 leg lifts
10 burpees
20 wall balls
20 min AMRAP

18.11.14

Posted: November 18, 2014 in Uncategorized

Warm up
Mountain climbers x20
Bent knee iron cross x20
Frog stretch as needed
75 jumping jacks

Barbell warm up
Muscle snatch x3
Ohs x3
Snatch x3
3 sets

Strength
Halting power snatch (pause below knee for 2 secs) + power snatch up to DM
5 sets @80% of DM

Conditioning
30 push ups
50 double unders
400m run
3 rds

5 min
Cool down of choice.

Riding the Waves

Posted: November 17, 2014 in Uncategorized

This week we start our 8s wave on the juggernaut system. Some of you guys are getting really strong from this program and I am getting excited to see your progress.This will be a big week of training for several reasons. One, it is the beginning of a new mesocycle in training and its important to not miss too many training days. Two, it is the holiday season and it is really easy to get lazy and not workout and eat way too much food and pack on some weight. DO NOT be the person in MAY of 15 trying to crash diet and loose weight in a month. I know its a funny joke in the gym about summer coming, but its true if you want to look good poolside this summer preparation starts today!!

Warm Up

Leg Swings x 20

sampson Lunge x 20 ea

pole stretch x 2 min

20 air squats

50 jumping jacks

STRENGTH-SQUATS

70% x 8

70% x8

70% x 8

70% x 8

70% x AMAP

CONDITIONING

Front Squat x 5

RKBS x 10

EMOTM 10 min

Burpees x 5

Knees to Elbows x 10

EMOTM x 7 MIN

COOL DOWN

row/airdyne 5 min

RPE 5

Posted: November 14, 2014 in Uncategorized

Warm up
Jump rope 10 min
Every fail 10 mountain climbers

Strength
Deadlift
40% x 5
50% x 5
60% x 5

Conditioning
Complex A
Front rack kb lunges 10 ea
Kb swing x 20
5 sets
Complex B
Push ups x 20
Kb goblet squat x 20
5 sets
Finish w 50 burpees for time

13.11.14

Posted: November 13, 2014 in Uncategorized

Warm up
High knees
Buttkickers
Heel grabs
Toe touches
Knee hugs to lunges

Barbell warm up
Muscle clean x3
Front squat x3
Clean x3
3 sets

Strength
Power clean to DM
DS 5×1 @75% of DM

Conditioning
200m run
20 wall balls
16 front rack lunges (8 per leg) 35/60
10 see the lights 10/20
5rds

5 min cd / mobility

Posted: November 12, 2014 in Uncategorized

Warm up
Knee hug to lunge
Quad stretch and reach
High knees
Hip twist
Butt kicks
Toe grabs

Strength
Press
%40 x 5
%50 x 5
%60 x 5

Conditioning
3 front squats
6 Burpees
9 toes to bar
12 min AMAP
5 min rest
3 thrusters
6 v ups
9 kb swing
12 min AMAP