Archive for December, 2014

Posted: December 31, 2014 in Uncategorized

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Also posting this picture because my girls bring me incredible joy and they are badass. That is all…….

Warm up
Roll out low back
It bands
Groin
Glutes
Hip cross
Frog stretch
Mountain climbers
Seated piriformis

Strength Press
45% x 5
55% x 3
65% x 2
70% x 1
75% x 1
80% x AMAP

Conditioning
800m run
1-10
KB Swing
Push up + wall walks
Walking lunge per leg
Ground to oh 60/35

29.12.14

Posted: December 30, 2014 in Uncategorized

Warm up
Mountain climbers x20
Kosock squat x20
Arm circles x30 bkwd/fwd

Barbell warmup
Muscle snatch x3
Ohs x3
Snatch x3

Strength
High hang snatch (from hips) x2 up to DM.
Drop sets 4×2 @ 60% of DM same from hips

Conditioning
50 double unders
40 Burpees
50 double unders
40 box jumps
50 double unders
40 walls balls
50 double unders

Posted: December 29, 2014 in Uncategorized

It was awesome for GoodDay Sacramento to come out and showcase our gym. We’re a family built on the foundation of sound training principals and building a family that support each others strength and conditioning goals. Here’s the video
http://gooddaysacramento.cbslocal.com/show/live-video/video-10985526-new-years-resolutions/#.VKBck-zAqt4.facebook

Hip circle Warm up
Half clams x 20 per side
Leg lifts x 10 per side
Monster walks x 20 each side
Tempo Squats x 20

Strength-Squats
55%x5
65%x3
75%x2
80%x1
85%x1
90%xAMAP

Conditioning
200m run
10 push ups
10 sit ups
Rest 1 min
6 rounds

Posted: December 26, 2014 in Uncategorized

Fri schedule
5,6,9am

Warm up ladder work 10 min

Strength deadlift
60%x2
70%x2
70%x5
70%x5
70%x5
70%xamap

Conditioning
10-9-8-7-6-5-4-3-2-1
KB swing
Pull up
Box jump
Burpee

Posted: December 24, 2014 in Uncategorized

Christmas Eve 7-10am
Christmas closed

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.

– 1 Clean (60/35)

– 2 Hand Stand Push Ups

– 3 Front Squats (60/35)

– 4 Sumo DeadLift High-Pull (60/35)

– 5 CTB Pull Ups

– 6 Box Jumps (20/24)

– 7 Burpees

– 8 Push Ups

– 9 Wall Balls (20/14)

– 10 Kettle Bell Swings

– 11 Deadlifts (60/35)

– 12 Thrusters (69/35)

For time.

23.12.14

Posted: December 23, 2014 in Uncategorized

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

Barbell warm
Muscle snatch/clean x3
Ohs/ FS x3
Snatch/ clean x3

Strength
Work up to max snatch or clean and jerk
Dropsets 7×1 @ 70% of days max

Conditioning
800m run
30 pwr snatches 50/25 +60/35
150 double unders
30 Burpees
100 double unders
30 pwr clean
50 double unders
400m run

Posted: December 22, 2014 in Uncategorized

This week is CHRISTMAS which means…… Nothing train harder to make room for those cookies and egg nog!!
Holiday schedule
Monday 5,6, &9am 4,5,6,7pm
Tuesday 5,6, &9am 4,5,6,7pm
Wen open gym 7-10am
Thursday CLOSED
Friday 5,6, &9 (open gym 7-9)

Banded hip warm up
Half clam x 20@
Lateral walks x 20@
Forward walks x 20
Air squats x 20

Strength Squats
70% x 2
80% x 2
85% x 5
85% x 5
85% x 5
85% x AMAP

Conditioning
3 hspu
5 v ups
10 air squats
200 m run
Amap 20 min

Posted: December 19, 2014 in Uncategorized

Warm up
Hip mobility
Lateral squat walks
Lunges

Jumping jacks x 20
Sit ups x 10
3 rounds

Empty bar dl from shoe strings x 50
Strength deadlift
65%x5
65%x5
65%x5
65%x5
65%x5
65%xAMAP

CONDITIONING
deadlift x 5
Hang clean x 3
Push press x 1
X 10 rounds
At the top of every minute including min 1 do 20 KB swings

Rest 3 min
Abb complex

18.12.14

Posted: December 18, 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
Pwr clean x3
3 sets

Strength
EMOTM
5 min
3 pwr clean + 2 FS
5 min
2 pwr clean + 2 FS
5 min
Pwr clean + FS

First 5 min stay at a doable weight, next 5 min increase load. Last 5 will be near maximal

Conditioning
60 double unders
30 pistol squats
15 hspu
400 m run
3 rds

Then
50 Burpees

Posted: December 17, 2014 in Uncategorized

Warm up
Roll out/stretch 10 min

Strength press
65%x5
65%x5
65%x5
65%x5
65%x5
65%amap

Conditioning
1 front squat
3 push up
5 pull up
Amrap 25 min