Sunday, November 3, 2024

Week of 102824

                                                         



                                                       Week of 102824

Monday: Class at 5PM 
 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 
5 Rollover V sits 
15 Airsquats 

Mobility: 

3 Rounds of: 
30 Sec Hang From The Bar 
10 Alternating Samson Stretch

*Rest equal time between sets 

Strength:

Bench Press 
8-8-8-Max Reps at same weight

* Use Roughly 65% Max Across all sets rest as needed between sets

Conditioning: 

3 Rounds For Time of: 

15 Gymnastic Kip Pullups 
15 DB Snatch Right Arm 
15 DB Snatch Left Arm 

Goal 50/35

* If you have less than 3 Strict Pullups you will be doing 30 Gorilla Rows in place of Pullups 

Wednesday: Class at 5PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 
5 Hang Cleans 
5 Front Squats 
5 Strict Press
5 No Pushup Burpees

Mobility: 

3 Rounds of: 
30 Sec Wrists Stretch Each side 
20 Alternating Elbow Rotations

Rest Equal time between sets 

Strength: 

On The 1:30 for 7 sets Complete the following:

3 Clean Pulls/Release/1 Power Clean/Release/1 Squat Clean

* Use Roughly 80% of Your Max Power Clean across

Climb AFA 

Conditioning: 

Surprise Workout Be There

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Mobility: 

3 Rounds of: 
10 Leg Swings Each side
1 Min Sumo Squat 

Strength:

15 Minutes to Climb to a max 4 Rep Front Squat for The Day 

Conditioning: 

4 Rounds for Time: 

100 Unbroken Single Unders 
20 Goblet Squats 
20 Burpees 

Goal 53/35

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.  

Sunday, October 27, 2024

Week of 102824




****BRY'S GOING AWAY WORKOUT WILL BE WEDNESDAY OCTOBER 30TH AT THE 5PM CLASS LETS ALL MAKE SURE TO BE THERE FOR IT AND SEND HER OFF WITH A GOOD ONE!!


Week of 102824

Monday: Class at 5PM 
 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 
5 Rollover V sits 
15 Airsquats 

Empty Bar 

Strength:

Strict Press 
5-5-5-5-5

Climb and establish a heavy set of 5 

Conditioning: 

5 Mins to Complete:

15 DB Push Press 
Run 400M 
15 DB Push Press
Max Single Arm Devils Press in remaining Time 

Rest 2 Mins

5 Mins to Complete:

12 DB Front Squats 
Run 400M 
12 DB Front Squats 
Max Single Arm Devils Press in remaining Time

Rest 2 Mins 

5 Mins to Complete:

9 DB Thrusters 
Run 400M 
15 DB Thrusters
Max Single Arm Devils Press in remaining Time 

Goal 40/25

Mobility: 

2 Min Sumo Squat 
2 Min Childs Pose 
1 Min Twisted Cross Each Side 

Wednesday: Class at 5PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 
5 Hang Cleans 
5 Front Squats 
5 Strict Press
5 Burpees

Strength: 

On the 2nd Minute for 6 Sets Complete:

1 Squat Clean Thruster + 2 Thruster 

Climb AFA 

Conditioning: 

3 Rounds for Time of: 

25 "Barbell Movement"
25 Pushups 
25 Box Jump Overs 
25 Lateral Burpees over The Bar 

* 150 Double Unders BETWEEEN Rounds 

Rd 1 - Squat Cleans 
Rd 2 - Push Press
Rd 3 - Thrusters 

Goal 95/65

30 Min Cap 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

3 Sets of: 

2 Front Squats 
10 Back Squats 

Climb each set
Take From The floor

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

9 Deadlifts 
12 Pushups 
15 Box Jumps 

Goal 155/105

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutres of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is  your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.  

Sunday, October 20, 2024

Week of 102124

  



Schedule for the Month of October AND GOING FORWARD will be: 

Mondays - Adults 5PM, Kids 6PM
Wednesdays - Adults 5PM, Kids 6PM 
Fridays - Adults 4:30PM 
Saturdays - Adults 8:30AM 

*Adult Membership due Oct 1st is now $65.00/Month for all members 

****BRY'S GOING AWAY WORKOUT WILL BE WEDNESDAY OCTOBER 30TH AT THE 5PM CLASS LETS ALL MAKE SURE TO BE THERE FOR IT AND SEND HER OFF WITH A GOOD ONE!!

Week of 102124

Monday: Class at 5PM 
 
Warmup with 400M Jog Then 3 Rounds of:

5 Deadlifts 
5 Hang Cleans 
5 Front Squats 
5 Strict Press
5 Burpees 

Empty Bar 

Strength:

3 Touch and Go Clean and Jerks 

Climb as form allows - start roughly around predicted workout weight

Conditioning: 

As Many Rounds as Possible in 4 Minutes of: 

7 Clean and Jerks (Goal 95/65)
7 Lateral Burpees 

Rest 1 Minute Then: 

As Many Cals as Possible in 4 Minutes: 

Echo Bike

Mobility: 

2 Min Sumo Squat 
2 Min Childs Pose 
1 Min Twisted Cross Each Side 

Wednesday: Class at 5PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Kip Swings 
10 Airsquats 
5 Burpees 
20 Lunges

Strength: 

Weighted Pullups 
3-3-3-3-3-3-3

If you have zero strict pullups repeat last weeks Barbell Row sets at a slightly heavier (5%) weight 

Conditioning: 

3 Rounds for Time of: 

100 Double Unders 
20 Push Press (Goal 135/95)

If you don't have 15 unbroken double unders time cap yourself at 2 mins double under practice trying to get 50, if you have never done a double under scale to 150 singles, also get double unders.......PRACTICE

Mobility:

1 Min Standing Forward Fold 
1 Min Twisted Cross Each Side 
2 Min Sumo Squat 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

3 Sets of: 

8, 5 Second pause in the bottom front squats 

Use the same beginning weight from last weeks front squat/ back squat sets across

Conditioning:

Every Minute of The minute for 18 minutes Complete: 

Min 1: 20 Wallballs 
Min 2: AMRAP Bike Cals 
Min 3: 16 Situps 

*If 100/70 Calories are not completed after the 6 rounds, whole class will complete 2 X burpees of the remaining calories 

Mobility: 
 
1 Min Lizard each side 
2 Min Sumo Squat 
1 Min Seal

Saturday: Class AT 8:30AM

Dynamic Group Warmup (Coaches Choice)

Run 800M 
50 Box Jumps 
25 Deadlifts 
50 KB Swings 
25 Hang Power Cleans
50 Toes To Bar 
25 Push Jerks 
Run 800M 

Goal 135/95...... NO TIME CAP 

If Scaling Use a weight that you are confident with 5 touch and go push jerks but not more than 12

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist Stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Just a random conversation with Siri: 

Hey Siri, How many calories should the average woman eat to lose weight? 

      *Average daily intake should be about 1200-1500 calories a day for a woman to lose weight.

How many calories in a typical bowl of cereal with milk ?

      * Typically between 200 and 400 calories. 

How about my coffee with milk and sugar? 

      * At least 100 calories 

How about your average restaurant salad with dressing? 
      
      *Roughly 600-900 Calories 

Now what if I want pizza for dinner, I mean I've been " So Good" all day right? 

      *Well, a typical slice of plain cheese pizza is about 300 calories, will you just have one? 

Nah, I'll most definitely have at least two.

      *Ok, Thats roughly 600 calories, no toppings right?

Well it had bacon, sausage and meatball on it, ya know for protein, I'm super fit!!

      *Oh, Ok well now for 2 slices you're up to roughly 1000 Calories of pizza...

Great, do you think I should have some ice cream for dessert? 

      *Well, a typical kiddie sized cup of homemade ice cream is roughly 300 calories.

Oh, but I usually get a small cone with some sprinkles on it

      *Oh nice, that's roughly 750 calories from your average everyday ice cream stand.  

So, do you think I'll be losing weight like this? 

      *Well, you are up to at least 2750 calories for this day so no, you will definitely continue to gain weight. 

Ok, I'll just skip breakfast tomorrow, that should fix it...

Saturday, October 12, 2024

Week of 101424

 


Announcements: 

Schedule for the Month of October AND GOING FORWARD will be: 

Mondays - Adults 5PM, Kids 6PM
Wednesdays - Adults 5PM, Kids 6PM 
Fridays - Adults 4:30PM 
Saturdays - Adults 8:30AM 

*Adult Membership due Oct 1st is now $65.00/Month for all members 

****BRY'S GOING AWAY WORKOUT WILL BE WEDNESDAY OCTOBER 30TH AT THE 5PM CLASS LETS ALL MAKE SURE TO BE THERE FOR IT AND SEND HER OFF WITH A GOOD ONE!!

Week of 101424

Monday: Class at 5PM 
 
Warmup with 400M Jog Then 3 Rounds of:

5 2 Pushup Inchworms 
15 Airsquats 
10 Rollover V sits 

Strength:

Bench Press 
8-8-8-Max Reps 

Use 65% Max Across all sets 

Conditioning: 

3 Rounds for Time of: 

15 Deadlifts (Goal 205/135)
12 Pushups 
9 Airsquats 

Rest 3 Minutes Then: 

3 Rounds for time of: 

15 KB Swings (Goal 53/35)
12 Strict Pullups 
9 Burpees 

* 5 Min Time cap on each triplet

Mobility: 

2 Min Sumo Squat 
2 Min Standing Forward Fold 
1 Min Seal

Wednesday: One Class at 5PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Strict Pullups 
20 Shoulder Taps
10 Airsquats 
20 Lunges 

Strength: 

Barbell Row
10-10-10-10

*Use a difficult weight for reps 8-10 across

Conditioning: 

On The 3rd Minute for 15 Minutes (5 Sets) AFAP Complete: 

15 Box Jumps 
8 Single Arm Devils Press (Goal 40/25)

Mobility:

1 Min Forward Fold 
1 Min Forward Leaning Dragon Each Side  
2 Min Sumo Squat 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

3 Climbing sets of: 

2 Front Squats + 10 Back Squats using same weight 

Goal is to increase weight each set - start at around 60% Back Squat max 

Conditioning: 20 Min Cap 

20-15-10 Reps For Time of: 

Bike Calories 
Wallballs 
Power Cleans (Goal 95/65)
Strict Press (Goal 95/65)
KB Box Step Ups (Goblet) 
Pushups 
Goblet Squats 

Mobility: 
 
1 Min Supine Twist each side 
2 Min Sumo Squat 
1 Min Twisted Cross Each Side 

Saturday: Class AT 8:30AM

Dynamic Group Warmup (Coaches Choice)

Start a new Round at 0:00, 7:00 and 14:00

10 Bar Facing Burpees 
10 Clean and Jerks (Goal 135/95)
Run 400M 
Max Toes To Bar Until 5 Minutes 

*Score is total Toes to bar

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist Stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes