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Thursday 8-1-2019

Skill

Clean Review

Mobility

Strength 

EMOM 10

3 Power Cleans (AHAP)

Metcon

10 Clean and Jerks (135#/95#)

30 Box Jumps

30 Wallballs 

10 Clean and Jerks

20 Box Jumps

20 Wallballs 

10 Clean and Jerks

10 Box Jumps

10 Wallballs 

Wednesday 7-31-2019

Skill

Ring Dip Review

Mobility

Strength

EMOM 10

3 Bench Press (AHAP)

Metcon

3 Rounds

400m Run

AMRAP unbroken “X”

Round 1: HSPU

Round 2: Ring Dips

Round 4: DB Push Jerk

Scored for total “X” reps

Tuesday 7-30-2019

Skill

Kipping Review

Mobility

Strength

EMOM 10

3 Pendlay Row (AHAP)

Metcon

4 Rounds

30 Doubles

15 CTB

30 Sit-ups 

Blog Week of 7-29-2019

Quote of the Week 7-29-2019

“A bird sitting on a tree is never afraid of the branch breaking, because her trust is not on the branch but on it’s own wings.”

NEWS

Oh my word I can not believe August is here this week!  This summer has been really fun and crazy busy with you guys.  As you know my first child is due any day now and I could not be more excited.  I figured I would give you guys a little throwback with an embarrassing picture of myself as a baby here...

That was fun.  

As I embark on the journey of parenthood our own Coach Jeremy “Mittens” will be embarking on his own journey to Mexico.  He is studying abroad for four months and I am certain he will have the time of his life there. The kid speaks like 15 languages so he will fit right in- wish him safe travels this week!

COMMUNITY

This month our Board of Directors and I decided quarterly check-ins with each athlete will be implemented.  These informal, ten minute chat sessions will be used to discuss your progression, future goals, and communicate all the offerings the gym has for you.  Start thinking of areas you have seen the most improvements, what you want to work on next, and dream up some big, long term goals we can tackle together.

PROGRAMMING

Here comes week number two of our ten minute EMOM cycle.  All our strength movements from last week will be upgraded to more technical and difficult moves.  This is a great week to work purely on technique in the heavy, three rep range.

I also wanted to change up the warm ups this week.  You all know I am not one of those “gimme burpees” when you are late coaches but I do want to add such value at the beginning of classes that you guys want to be there for every second.  So with this in mind, every day this week instead of a warm up we will be having a skills session. This will be a hands on, 15 minute or so review of a technical move like the split jerk or kipping.  You will then see this movement within the day’s metcon. This will be a really good week to try and come daily to get all these skills sessions under your belt.       

HERE WE GO AUGUST!

Monday

Strength

EMOM 10

3 OHS (AHAP)

Metcon

21-15-9

Calorie Row

Thrusters (95#/65#)

KTE

Tuesday

Strength

EMOM 10

3 Pendlay Row (AHAP)

Metcon

4 Rounds

30 Doubles

15 CTB

30 Sit-ups 

Wednesday 

Strength

EMOM 10

3 Bench Press (AHAP)

Metcon

3 Rounds

400m Run

AMRAP unbroken “X”

Round 1: HSPU

Round 2: Ring Dips

Round 4: DB Push Jerk

Scored for total “X” reps

Thursday

Strength 

EMOM 10

3 Power Cleans (AHAP)

Metcon

10 Clean and Jerks (135#/95#)

30 Box Jumps

30 Wallballs 

10 Clean and Jerks

20 Box Jumps

20 Wallballs 

10 Clean and Jerks

10 Box Jumps

10 Wallballs 

Friday

Strength

EMOM 10

3 Split Jerks (AHAP)

Metcon

“1/2 Angie”

50 Pull-ups 

50 Push-ups

50 Sit-ups 

50 Squats

Monday 7-29-2019

Skill

OHS review

Mobility

Strength

EMOM 10

3 OHS (AHAP)

Metcon

21-15-9

Calorie Row

Thrusters (95#/65#)

KTE

Friday 7-26-2019

Warm Up

2 Rounds

250m Row

10 Box Jumps

Strength

EMOM 10

2 Push Jerks (AHAP)

Metcon

1000m Row

Then AMRAP

5 Box Jumps

1 Bar MU

10 Alt DB Snatch (35#/20#)

5 Goblet Box Step Overs

1 Rope Climb

15 Minute Cap

Thursday 7-25-2019

Warm Up

“Roxanne”

Strength

EMOM 10

2 Deadlift (AHAP)

Metcon

10-9-8-7-6-5-4-3-2-1

Squat Cleans (95#/65#)

Bar Facing Burpees

Wednesday 7-24-2019

Warm Up

2 Rounds

20 Doubles

10 Push-ups

Strength

EMOM 10

2 DB Bench Press (AHAP)

Metcon 

AMRAP 12

6 HSPU

20 Doubles

6 Burpees

20 Doubles

6 Ring Dips

20 Doubles

Tuesday 7-23-2019

Warm Up

2 Rounds

10 Ring Rows

15 Sit-ups

Strength

EMOM 10

2 DB Row (AHAP)

Metcon

21 Pull-ups 

50 KBS

50 Sit-ups 

15 Pull-ups 

30 KBS

30 Sit-ups 

9 Pull-ups 

20 KBS

20 Sit-ups 

Monday 7-22-2019

Warm Up

400m Run

10 OHS

Strength

EMOM 10

2 Front Squats (AHAP)

Metcon

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65)