Monthly Archives: December 2019

HAPPY BIRTHDAY TO THE GYM! WE OPENED OUR DOORS 6 YEARS AGO IN JANUARY OF 2014! THANK YOU TO ALL OUR MEMBERS WHO HAVE MADE THIS AN AMAZING GYM WOD “RENEGADE” (14 rounds) 10 burpees to plate 6 pullups 2 deadlifts @55%

WOD (AMRAP in 4) 25 wallballs 20 box jumps *REMAINDER OF TIME, MAX REP power cleans @55% REST 3:00 (AMRAP in 4) 20 wallballs 15 box jumps *REMAINDER OF TIME, MAX REP power cleans @65% REST 3:00 (AMRAP in 4) 15 wallballs 10 box jumps *REMAINDER OF TIME, MAX REP power cleans @75% FINISHER 100Continue reading “MONDAY”

STRENGTH (20 minute clock) make up any strength test you missed last week *if you didnt PR try one again see if you have a better day *if you PRd everything, you will be doing a deload on any movement you feel like doing. DELOAD IS (OT2:00 x 8) 2 reps @60% of 1RM WODContinue reading “SATURDAY”

STRENGTH (20 minute clock) make up any strength test you missed last week *if you didnt PR try one again see if you have a better day *if you PRd everything, you will be doing a deload on any movement you feel like doing. DELOAD IS (OT2:00 x 8) 2 reps @60% of 1RM WODContinue reading “FRIDAY”

STRENGTH (20 minute clock) make up any strength test you missed last week *if you didnt PR try one again see if you have a better day *if you PRd everything, you will be doing a deload on any movement you feel like doing. DELOAD IS (OT2:00 x 8) 2 reps @60% of 1RM WODContinue reading “THURSDAY”

DON’T FORGET YOUR UGLY SWEATER!!! WOD “12 Days of Fitness” (For time:) 1 kettlebell snatch @50/35# 2 Knees to elbows 3 Burpees 4 KB Clean and Jerk, 2 per arm, @50/35# 5 Golden kettlebell swings @50/35# 6 KB SDHP @50/35# 7 Goblet Squats @50/35# 8 Situps 9 Box jumps @24/20″ 10 Medball ground to overheadContinue reading “TUESDAY”

STRENGTH (OT2:00 x 8 sets) 1 clean @70% *add weight each set *Full cleans only, no power cleans WOD (3 rounds AFAP) 25 deadlifts 30 walking lunges steps

STRENGTH TEST (20 minute clock) Find 1RM strict press WOD (21-18-15-12-9-6) shoulder to overhead pullups

STRENGTH TEST (20 minute clock) Find 1RM Deadlift WOD (EMOM x 15) M1: max burpees M2: 40 double unders M3: 12 alt. DB snatches FINISHER (8 rounds) :20 sec empty bar front squat :10 sec rest

STRENGTH (OT2:00 x 8 sets) 1 snatch @70% *add weight each set *full snatch, NO POWER SNATCH WOD (15-12-9) T2B hang power cleans REST 2:00 (9-12-15) v-ups hang power cleans

STRENGTH TEST (20 minute clock) Find 1RM Bench Press WOD (AFAP) 20-15-10 DB thrusters Box jump FINISHER -3 rounds- :30 sec DB bent over rows :30 sec rest :30 sec DB floor press :30 Sec rest

STRENGTH TEST (20 minute clock) Find 1RM back squat WOD (5 rounds for max reps) :40 sec wallballs :20 sec rest :40 sec KB swings :20 sec rest :40 hollow rocks :20 sec rest

STRENGTH (OT3:00 x 4 sets) 65% of max strict pullups WOD -3 ROUNDS- (AMRAP in 4 min) 5 T2B 7 push ups 9 hang power snatches REST 2:00 after each AMRAP

STRENGTH Deadlift *work to a top set of 3 (OT3:00 x 5 sets) 3 deadlifts @80% *add weight to each set WOD (20-15-10) alternating front rack lunges pullups OPTIONAL DAILY EXTRA WORK (8 rounds) :20 sec russian KB swings @80/60# :10 REST

STRENGTH (OT2:00 x 8 sets) 1 Clean @65% *add weight each set *full clean, no power *after two misses you are done WOD (AMRAP in 15) 10 push ups 20 box jumps 30 double unders REST 1:00 OPTIONAL DAILY EXTRA WORK 100 T2B *each break do 10 cal ski

STRENGTH Bench press *work to a top set of 3 (OT3:00 x 6 sets) SET 1: 3 reps @80% SET 2: 3 reps @+#s SET 3: 3 reps @+#s SET 4: 3 reps @+#s (top set) SET 5: REST SET 6: 3+ reps @90% of top set WOD (AFAP) 50 calorie row 50 DB stepContinue reading “THURSDAY”

STRENGTH Back squat *work to a top set of 3 (OT3:00 x 6 sets) SET 1: 3 reps @80% SET 2: 3 reps @+#s SET 3: 3 reps @+#s SET 4: 3 reps @+#s (top set) SET 5: REST SET 6: 3+ reps @90% of top set WOD (3 rounds AFAP) 30 KB swings 30Continue reading “WEDNESDAY”

NEW TRAINER MEANS NEW TRAINER BIRTHDAY WOD!! HAPPY BIRTHDAY AL!!! HANDSTAND PUSHUPS (OT3:00 x 4 set) Strict HSPU @60% of max set WOD “ALBERTS GONE WILD” (4 – 4 min rounds for max reps) 1:00 devil presses 1:00 ball slams 1:00 DB push press 1:00 bike for cals

THIS IS A VISUAL OF WHAT WE TRY TO TELL EVERYONE WHO ASKS ABOUT LOSING BODY FAT. NO MAGIC JUST GOOD OL’ FASHION HARD WORK ANS CONSISTENCY! STRENGTH Strict shoulder press *work to a top set of 3 (OT3:00 x 6 sets) SET 1: 3 reps @80% SET 2: 3 reps @+#s SET 3: 3Continue reading “MONDAY”

STRENGTH (OT2:00 x 8 sets) 1 snatch @65% *add weight each set *full snatch, no power *after two misses you are done WOD (AMRAP in 12) 2 HSPU 2 front rack lunges 4 HSPU 4 front rack lunges 6 HSPU 6 front rack lunges *8, 10, 12, 14 ect. continue the pattern until 12 minutesContinue reading “SATURDAY”

STRENGTH Bench press *work to a top set of 5 (OT3:00 x 6 sets) SET 1: 5 reps @75% SET 2: 5 reps @+#s SET 3: 5 reps @+#s SET 4: 5 reps @+#s (top set) SET 5: REST SET 6: 5+ reps @85% of top set TEST WOD “ELIZABETH” (21-15-9 reps for time) cleansContinue reading “FRIDAY”

STRENGTH Back Squat *work to a top set of 5 (OT3:00 x 6 sets) SET 1: 5 reps @75% SET 2: 5 reps @+#s SET 3: 5 reps @+#s SET 4: 5 reps @+#s (top set) SET 5: REST SET 6: 5+ reps @85% of top set WOD (10 rounds) 10 goblet squats 35 doubleContinue reading “THURSDAY”

STRENGTH (OT3:00 x 4 sets) strict pullups @60% of max WOD (AFAP) 50 cal row 40 T2B 30 wallballs 20 hang power snatches 10 muscle ups OPTIONAL DAILY EXTRA WORK BIKE 50-40-30-20-10 cals AFAP REST 1:1

STRENGTH Strict shoulder press *work to a top set of 5 (OT3:00 x 6 sets) SET 1: 5 reps @75% SET 2: 5 reps @+#s SET 3: 5 reps @+#s SET 4: 5 reps @+#s (top set) SET 5: REST SET 6: 5+ reps @85% of top set WOD (EMOM x 14) M1: 8-10 burpeesContinue reading “TUESDAY”

STRENGTH Deadlift *work to a top set of 5 (OT3:00 x 5 sets) 5 reps, add weight to each set WOD (15-12-9-6-3 AFAP) squat cleans box jump overs OPTIONAL DAILY EXTRA WORK (AMRAP in 8) 12 DB split squats per leg @50/35# 10 v-ups 8 GHR