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TUESDAY 6.19.2018

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STRONG

Back Squat 

German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10

CONNECTIVITY

Abs #8 

25 Hollow Rocks

25 Arched Rocks

0:60 Plank Hold

2 rounds with 0:30 between

Metcon

Helen (Time)

3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

 

MONDAY 6.18.2018

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STRONG

Bench Press 

German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10

METCON-BURN

CONNECTIVITY

Nose and Toes 

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

Handstand Complex 3 

0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps

SKILL WORK

Handstand Walk Practice 

take 5 and get upside down

Metcon

4 rounds of:

1:00 ME Power Clean & Push Jerks     @ 70%, 75%, 80%, 85% of 1 RM PC & PJ increasing load over 4 rounds

0:30 Rest

1:00 ME Bar Muscle-Ups
* Sub Belly Button to Bar Pull Ups

0:30 Rest

 

STAMINA SUNDAY 6.17.2018

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STAMINA
Metcon
A-0:30 Deadlift
B- 0:30 Hang Power Clean
C-0:30 Front Squat
D-0:30 Shoulder to Overhead
E-0:30 Overhead Squat

95/65 for all movements

A
Rest 0:30

A+B
Rest 0:30

A+B+C
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C+D+E
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C
Rest 0:30

A+B
Rest 0:30

A

REST 5:00

THEN-

A-0:30 Double Unders
B-0:30 Burpees
C-0:30 Air Squats
D-0:30 Push Ups
E-0:30 Pull Ups

A
Rest 0:30

A+B
Rest 0:30

A+B+C
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C+D+E
Rest 0:30

A+B+C+D
Rest 0:30

A+B+C
Rest 0:30

A+B
Rest 0:30

A

 

SATURDAY 6.16.2018

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WARM UP
Assembly line
MOBILITY
Inch Worm
50′ with push up and pike
MOBILITY
Pigeon Stretch
STRENGTH
Deadlift
warm up and build up to 75-80% of 1 RM

Then 5 X 5 with 75-80% of 1 RM
METCON
Partner “Day Destroys Night”
20 Minute AMRAP

A- 3 Air Squat, 3 Toes To Bar, 3 KB Snatch 24/16
B- 3 Air Squat, 3 Toes To Bar, 3 KB Snatch 24/16

A- 6 Air Squat, 6 Toes To Bar, 6 KB Snatch 24/16
B-6 Air Squat, 6 Toes To Bar, 6 KB Snatch 24/16

A-9 Air Squat, 9 Toes To Bar, 9 KB Snatch 24/16
B-9 Air Squat, 9 Toes To Bar, 9 KB Snatch 24/16

Alternate in this fashion for the 20 minutes, adding 3 repetitions to each movement per round.

 

FRIDAY 6.15.2018

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STRONG
Shoulder Press
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
METCON-BURN
SKILL WORK
Muscle Up Transitions
Practice Muscle Up transitions, Heels on ground. If you have MU’s or can do the transitions well, feet on a bench, do 3 sets of 10 unbroken.
METCON
21 Power Cleans 155/105
12 Rope Climb
15 Power Cleans 155/105
9 Rope Climbs
9 Power Cleans 155/105
6 Rope Climbs

 

HERO WOD WEDNESDAY 6.

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HERO WOD WEDNESDAY
“Hollywood”
For Time:
Run 2km
22 Wall-Ball Shots
22 Muscle-Ups
22 Wall-Ball Shots
22 Power Cleans, 185
22 Wall Ball Shots,
Run 2km
The run is down 9th avenue to 25th street and back.
Scale Wall Balls to 20/14 pounds instead of 30 pounds
Scale Muscle Ups to 44 Pull Ups and 44 Ring Dips
In honor of Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006
To learn more about Hollywood click here

 

MONDAY 6.11.2018

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In an attempt to provide for the needs of the many, I will be reviewing the schedule over the past several weeks and monitoring the next few weeks to determine the best schedule to fit everyone’s needs.

If classes are busy and remain so, they will stay o schedule.

If not, obviously those times do not fit the needs and those classes will be removed.

Remember, it is YOU, as the members of the gym who dictate the schedule. If you come in for certain class times you are letting me know your needs.

If you do not come in certain class times, then you are also letting me know your needs.

I will base the class times on YOUR attendance.

if there are certain times that I do not provide that you would like, please email me your requested times, if there is enough request for different times, I will add those classes accordingly.

-Anthony

STRONG
Shoulder Press
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
METCON-BURN
CONNECTIVITY
Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

Hold for 0:30
CONNECTIVITY
Handstand Complex 3
0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps
METCON
75 Double-Unders
50 Burpees
25 Hang Power Snatches 135/95
50 Burpees
75 Double-Unders

 

SUNDAY 6.10.2018

By: 0

 

In an attempt to provide for the needs of the many, I will be reviewing the schedule over the past several weeks and monitoring the next few weeks to determine the best schedule to fit everyone’s needs.

If classes are busy and remain so, they will stay o schedule.

If not, obviously those times do not fit the needs and those classes will be removed.

Remember, it is YOU, as the members of the gym who dictate the schedule. If you come in for certain class times you are letting me know your needs.

If you do not come in certain class times, then you are also letting me know your needs.

I will base the class times on YOUR attendance.

if there are certain times that I do not provide that you would like, please email me your requested times, if there is enough request for different times, I will add those classes accordingly.

-Anthony

 

STAMINA
MOBILITY
Inch Worm
MOBILITY
Deep Couch Stretch
0:30 each leg
MOBILITY
Box Shoulder Stretch
3 X 0:30/0:15
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
METCON
A
0:60 Battling Rope
0:60 Push Up
0:60 Pull Up
0:60 REST

B
0:60 Battling Rope
0:60 KB Swing 32/24
0:60 Burpee
0:60 REST

C
0:60 Battling Rope
0:60 Sit Up
0:60 Wall Sit
0:60 REST

D
0:60 Battling Rope
0:60 Toes to Bar
0:60 Ring Dip
0:60 REST

E
0:60 Battling Rope
0:60 Squat
0:60 Plank Hold
0:60 REST

F
0:60 Battling Rope
0:60 Overhead KB Hold
0:60 Box Jump
0:60 REST