Monthly Archives: April 2019

CORE WORK (EMOM x 10) 1: 15 v-ups 2: 30 second plank hold WOD (5 rounds) 1:00 power snatch 1:00 bench press 1:00 max double unders 2:00 rest

MONDAY (OT2:00 x 8 sets) 2 snatches @65% *add weight each set WOD (4 rounds) 20 box jumps 20 DB clean & jerks, switch arms every 5 reps

SATURDAYS SCHEDULE STRENGTH (EMOM x 8 sets) 2 push press @75% WOD (EMOM x 18) 1: 10 hang power cleans 2: max HSPU in full min 3: REST

STRENGTH (EMOM x 8 sets) 2 front squats @75% WOD (10 rounds) 10 T2B 10 goblet squat REST 1:00

NEXT POWERFIT CLASSES STRENGTH CYCLE STARTS ON MONDAY THE 6TH AND RUN FOR 12 WEEKS. AS ALWAYS OUR MAIN GOAL IN POWERFIT IS TO BUILD MASSIVE STRENGTH, BUT THIS CYCLE WILL HAVE MORE VOLUME AND ITS GOING TO HAVE A FOCUS ON BUILDING LEAN MUSCLE MASS. THE JACKED AF CYCLE WILL HAVE A BIT MOREContinue reading “WEDNESDAY”

STRENGTH (OT2:00 x 7 sets) 2 cleans + 1 jerk @70% WOD (3 rounds) 15 push press 50 double unders

THERE WILL BE NO CLASSES THIS SATURDAY THE 27th DUE TO THE IN HOUSE COMPETITION. WOD (OT2:00 x 8) 10 burpees 5 deadlift @75% REST 5:00 (50-40-30-20-10) push ups walking lunges

FULL SCHEDULE FOR NEXT SATURDAYS IN HOUSE COMPETITION. SKILL WORK (EMOM x 10) 1: 10 HSPU 2: 7 OHS WOD (15 minute clock) 1500/1200 row buy in *Then with remaining time* AMRAP 25 double unders 10 DB hang clean & Jerk

STRENGTH (OT3:00 x 3 sets) 1 back squat @90% *add weight each set TEST WOD “CFHG HELEN” (4 rounds for time) 300 meter run 20 KB swings @50/35# 10 pullups

EVENT 3 THE CHIPPER HEATS CORE WORK (EMOM x 10) 8 floor GHD situp WOD (EMOM x 21) 1: 16 push press 2: 4 sandbag loads 3: 4 bar muscle ups

EVENT 2 THE CARRY MEDLEY. (3 MIN CLOCK) 50ft sprint 100ft sandbag carry #1 100ft sandbag carry #2 100ft stone carry *WITH REMAINING TIME AMRAP SANDBAG TO PLATFORM FOR REPS *THE ORDER FOR THIS EVENT WILL BE DECIDED BY WHO HAS A HIGHER TOTAL FROM EVENT 1. THE STRONGER YOU ARE, THE LONGER YOU GETContinue reading “WEDNESDAY”

EVENT ONE WILL BE SCORED AS YOUR TOTAL WEIGHT LIFTED OF THE BACK SQUAT, BENCH PRESS, AND DEADLIFT. THE EVENT WILL START WITH BACK SQUATS, THEN TO BENCH PRESS AND FINISH WITH DEADLIFT. EACH PERSON WILL HAVE 3 ATTEMPTS. ALL RACKS HAVE A LIST OF ATTEMPTS TO CHOOSE FROM, (THE WEIGHTS POSTED YESTERDAY), YOU DOContinue reading “TUESDAY”

THE IN HOUSE COMP IS TWO WEEKS AWAY! HERE ARE THE RACKS AND GROUPS YOU WILL BE WITH FOR THE MAX LIFT EVENT. THIS IS NOT A LADDER, THE WEIGHTS UNDER EACH GROUP WILL BE EXPLAINED SOON. EVERYONE MIGHT WANT TO START THINKING ABOUT WHAT WEIGHT THEY WANT TO DO AS THEIR OPENING WEIGHT. REMEMBERContinue reading “MONDAY”

NEXT STRENGTH CYCLE FOR OUR POWERFIT STRENGTH CLASS STARTS MAY 6th. MORE DETAILS TO COME. THIS ONE WILL FOCUS ON BUILDING MUSCLE AND STRENGTH, WHICH WILL ALSO HELP TO LEAN YOU OUT FOR THE SUMMER. THIS IS WHY IT WILL BE CALLED JACKED AF. STRENGTH (OT3:00 x 4 sets) 1 back squat @85% *add weightContinue reading “SATURDAY”

CORE WORK (EMOM x 10) 5 strict T2B WOD (10 rounds) 10 push ups 3 power cleans 10 pullups

DON’T FORGET TO GET YOUR ORDER IN FOR THE IN HOUSE POWERFIT T-SHIRT. NO NEED TO BE COMPETING EITHER. IT IS BEING MADE BY IRON BRIGADE, WHO WILL BE COMING TO THE COMPETITION AND SETTING UP A GEAR BOOTH. THIS WILL ALSO HAVE THE JORDYN DESIGN ON THE BACK SO SOME OF THE PROCEEDS GOContinue reading “THURSDAY”

WOD (EMOM x 30) MIN 1: 15/12 cal row MIN 2: 12 burpees MIN 3: 30 double unders

EVENT 1 DETAILS STRENGTH (OT3:00 x 4 sets) 1 press @85% *add weight to each set WOD (AMRAP in 15) 10 RT arm DB push press 10 LT arm DB push press 20 wallballs

SKILL WORK (EMOM x 10) EVEN: 30 sec double unders ODD: 5 bar muscle ups WOD (30-20-10) KB swing box jumps V-ups

CORE WORK (12 min EMOM) Min 1: :30sec toe taps Min 2: :30sec flutter kicks Min 3: :30sec bicycle kicks Min 4: :30 plank WOD 1000m row buy in Then (2 Rounds for Time) 30 alt db snatch 30 box jumps

STRENGTH (OT2:00 x 7 sets) 2 squat snatch + 1 OHS @63% WOD (5 Rounds for Time) 30 Double Unders 12 Hang Power Cleans 3 Bar muscle ups

WOD (10min AMRAP) 30 Wallball cleans 30 situps *Rest 5min* (10min AMRAP) 30 wallball ground to OH 15 Pull-ups *Rest 5min* (10min AMRAP) 30 wallball 5 wall walks

STRENGTH (OT3:00 x 5) 1 Press @75% *add weight each set WOD (For Time) 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Clean & jerk

SKILL WORK (EMOM for 8min) Even – 5 Ring Muscle ups Odd – 10 DB Floor Press WOD (12 min AMRAP) 14 Pushups 14 deadlift 14 T2B

STRENGTH (OT3:00 x 5) 1 Back Squat @75% *add weight each set WOD (3 Rounds for Time) 30 Goblet Squats 20 Burpees to plate

WOD (FOR TIME) 500 burpees *goal is to get done in 50 minutes