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SUMMER SCHEDULE

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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

SATURDAY 6.9.2018

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WARM UP
400m Run
warm up pace
MOBILITY
Deep Couch Stretch
each leg 0:30
WARM UP
Upright Row
15-20 empty bar
WEIGHTLFTING
Clean Complex
1 Clean Pull

1 Above Knee Clean

1 Hi Hang Vertical Clean

1 Split Jerk

Warm up and build to “heavy” for the day.

Then EMOM for 7 rounds
METCON
Mountain Expedition
Partner WOD:

Lift 15,000 pounds  from ground to overhead (Snatch or Clean & Jerk)

Box Jump 3200″

Must use same weight and box height.

One person works while the other rests

Split reps evenly

Can partition reps any you want.

FRIDAY 6.8.2018

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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
METCON-BURN
CONNECTIVITY
Faster Eddies
0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks
No time cap.
Finish it.
MOBILITY
Pass Through with PVC
Warm-up
Snatch High Pull + Hi Hang Vertical Snatch
Warm up and build to 50% or less

Then EMOM for 5 rounds:

3 reps of the complex-
Snatch Pull + Hi Hang Vertical Snatch
Metcon
Isabel (Time)
For Time:  30 Snatches, 135# / 95#

THURSDAY 6.7.2018

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PLEASE NOTE
THERE IS
NO OPEN GYM
TODAY
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
SKILL WORK
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

Rest for 0:30 then-
Handstand Complex
0:30 Nose Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
METCON
Grace
For Time: 
30 Clean and Jerks, 135/95

 

TUESDAY 6.5.2018

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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
STRENGTH
Kettlebell Diamond Push Ups
5 SETS OF 10 REPS
METCON-BURN
SKILL WORK
Muscle Up Practice
10 Minutes of MU work. Transitions and skills.
METCON
EMOM for 12 Minutes

6 Dips
6 Burpees

 

MONDAY 6.4.2018

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Our member/Athlete Rob Anapol has a fundraiser for ALS and, if you could, please consider donating to his page:

Tim Sheehy Softball Classic

If you donate $100.00 or more, I’ll give you a free CFHK T-Shirt

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
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 ROUNDS OF 0:20/0:10
CONNECTIVITY
Abs #5 Resistance Sit Ups

With a resistance band attached low on the rig have a partner hold your feet secure and perform sit ups, making sure you sit all the way up.

3 SETS OF 12-15 AHAP
METCON
AMRAP in 12 Minutes:

3-6-9-12-15-18-21-24-27…

Reps of:

T2B
KB Swing (Russian) 32/24

 

SATURDAY 6.2.2018

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WARM UP
Snatch the cone
Sit Up style!
WEIGHTLIFTING
Clean Pull sequence
Clean High Pull rom floor
Clean High pull from above the knee
Squat Clean from high hang vertical

Warm Up and build up to 50% of 1RM

Then EMOM for 7 rounds
METCON
5:00 Deadlifts Each person only allowed 20 Reps

2:00 Rest

5:00 Clean/ Power Cleans Each person only allowed 20 Reps

2:00 Rest

5:00 Shoulder to Overhead From Rack Each person only allowed 20 Reps

2:00 Rest

5:00 Snatch/ Power Snatch Each person only allowed 20 Reps

*If you do not complete/ miss a rep, it counts as one of your 20 reps, therefore you get a “zero” weight for any missed rep

 

FRIDAY 6.1.2018

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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
Handstand Complex
0:30 Nose Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
SKILL WORK
Handstand Walk Practice
METCON
8 Minute AMRAP

30 Wall Balls
20 Pull Ups
10 Dips

Rest 5 Minutes

THEN:

4 Minute AMRAP

15 Wall Balls
10 Pull Ups
5 Dips