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Blog Week of 7-6-2020

Quote of the Week 7-6-2020

“You can’t climb the ladder of success with your hands in your pockets.”

NEWS

I am SO happy to see you guys in person again.  We will continue our outdoor training this week and listening to all your feedback we will be holding a 5:30 pm class daily.  We will also have Strongman Saturday at 9 am and our big old “Monster Mash” at 10 am.  Feels good to be back.  

PROGRAMMING

Last week we went DEEP into skill work- this week will be no different.  Expect a lot of Coaching but with slightly heavier weights during our Strength.  Our metcons are absolute bangers.  The goal is to gradually build your volume back up so we can really get serious when we are allowed back in the building.  

LET’S GO TO WORK!

Monday

Strength 

DB Strict Press

10-10-10

Metcon

5 Rounds

200m Run

20 KBS

10 Alt KB C&J

Tuesday

Strength

Front Squat

10-10-10

Metcon

AMRAP 15

30 Doubles

15 Thrusters (65#/95#)

10 Burpees

Wednesday 

Strength 

DB Row

10-10-10

Metcon

50-40-30-20-10

Mountain Climbers

Sit-ups

2 Squat Snatch (135#/95#) 

after each round

Thursday 

Strength 

Deadlift

10-10-10

Metcon

10 Rounds

100m Sprint

1 Power Clean (95#/65#)

2 Front Squat

4 Front Rack Walking Lunges

Friday

Strength 

DB Lateral Raise

10-10-10

Metcon

AMRAP 12

8 Devils Press

10 MBC

12 Push-ups

Friday 7-3-2020

Meeting 5:30 pm at gym*

Strength 

Split Jerk Skill

Metcon

AMRAP 12

8 Hang Snatch (95#/65#)

10 Push-ups

12 Hip Drops

24 Doubles

Tuesday 6-30-2020

Meeting 9 am at the gym*

Strength

Strict Press Skill

Metcon

21-15-9

Push Press (95#/65#)

Burpees Over Bar

Monday 6-29-2020

Meeting at 5:30 pm at the gym*

Strength

Front Squat Skill

Metcon

3 Rounds

400m Run

15 Thrusters (95#/65#)

Blog Week of 6-29-2020

Quote of the Week 6-29-2020

“I’m Fergalicious (so delicious), My body stay vicious, I be up in the gym just working on my fitness.”

NEWS

As you can tell from our quote this week I am in a VERY good mood.  We are seeing some normalcy again and it feels like we have weathered this storm.  It has been so great seeing you guys in person and feeling the love and support you offer me and the gym.  We will continue outdoor classes daily this week, weather permitting of course.  Monday, Wednesday, and Friday this week, we will be meeting at 5:30 pm and Tuesday, Thursday we will be holding 9 am classes.  I hope to see you all there!

PROGRAMMING

This week we reintroduce the almighty barbell!  Let’s get excited people.  I have chosen to make all our Strength work skill acquisition.  This will be performed mostly with an empty barbell and be very Coaching heavy.  Get ready to break a mental sweat too.  All our Metcons are really short but very intense.  I am SO looking forward to getting back into the swing of things with you guys.

LET’S GET AFTER IT!

Monday

Strength

Front Squat Skill

Metcon

3 Rounds

400m Run

15 Thrusters (95#/65#)

Tuesday 

Strength

Strict Press Skill

Metcon

21-15-9

Push Press (95#/65#)

Burpees Over Bar

Wednesday 

Strength

Pendlay Row Skill

Metcon 

1000m Row

50 Walking Lunges

50 Sit-ups

Thursday 

Strength

Deadlift Skill

Metcon

“Grace”

30 C&J (135#/95#)

Friday

Strength 

Split Jerk Skill

Metcon

AMRAP 12

8 Hang Snatch (95#/65#)

10 Push-ups

12 Hip Drops

24 Doubles