Workouts 10.14.19 - 10.18.19

The three old GHDs up by the red overhead door are for sale $100 (ea)

We are doing some painting and renovations this week. We are also implementing a new Wodify gym management platform this month.

Looking forward to a great week.

Monday

Open Athletes

Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition

Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.

Conditioning
"Rug Mouse"
20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

Tuesday

Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

Conditioning
"Breakfast Club"
5 Rounds of AMRAP 1:30:
25 Double Unders, 6 Deadlifts (225/155#) (102.5/70kg)
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds.

Wednesday


On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike

Thursday

Pausing Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Build to a moderate, but not a max effort.

Conditioning
"Mind Control"
7 Rounds:
7 Toes to Bar
7 Front Squats
200 Meter Run

Pounds - 135/95
Kilos - 61/43

Extra Work Row Recovery
4 "Giant" Sets:
500m Row
15 GHD Sit-Ups
21 Banded Good Mornings
Rest 1:00 between.

Friday

20.2

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Workouts 10.7.19 - 10.11.19 - Open starts this week! BOA is November 16th!

OMG it’s going to be cooler this week! Praise the Lord!! Get in the gym and let’s rock it!

The new CF Open starts this week. Five weeks of global competition. It will be a fun time of testing the limits. Testing the limits always makes you better. I encourage everyone to sign up. If you need help just ask a coach.

BOA is at CF Trussville on November 16th. It would be cool to have some teams from J19. If competing is not in the cards for you then would love to have you volunteer. It’s going to be a big day!

Monday

Conditioning

"Miracle-Gro"
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Strict Handstand Push-ups

Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Extra work - Capacity Builder
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk

Tuesday

Conditioning
"BFF"
AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups

Kilos: 22.5/15

Capacity Builder
On the Minute x 10:
8 Barbell-Facing Burpees

Wednesday

Split Jerk Technique (A) - Bar
3 Sets:
2 Tall Jerks
2 Pausing Split Jerks

Split Jerk Technique (B) - Bar
3 Sets:
1 Pausing Jerk Drive
1 Jerk Drive
1 Split Jerk

Split Jerk
On the Minute x 8:
1 Split Jerk

Conditioning - 5 burpee penalty for dropping the bar from overhead each time before proceeding.
"Adderall"
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)

Rest 3 Minutes

AMRAP 4:
400 Meter Run
Max Thrusters (95/65)

Thursday

2 rounds for time of:

75 kettlebell swings - DO NOT DROP KB From overhead.
50 GHD sit-ups or weighted sit ups
Row 1,000 m

Friday

Open WOD 20.1

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Workouts 9.30.19 - 10.4.19 - Youth Strength and Conditioning Starts This Tuesday 3:45 PM

We had a great time with our gym peeps this Saturday. If you missed it, come and hang with everyone next time.

Help a youth get on the path of fitness. Send them to our class that will be meeting for the next eight weeks on Tuesday and Thursday at 3:45 PM.

Monday

Barbell Overhead Lunge
Build to a Heavy at Each Distance:
1. 100' Barbell Overhead Lunge
2. 50' Barbell Overhead Lunge
3. 25' Barbell Overhead Lunge
Rest as Needed Between Sets.

Conditioning
"Jelly"
5 Rounds:
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)

Extra Work

Skill Conditioning
For Time (10 Minute Cap):
25' Double Dumbbell Front Rack Walking Lunge (50's/35's)
3-6-9-12-15-18-21: Strict Handstand Pushups

Tuesday

Conditioning
"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (155/105)
12 Bar Muscle-ups

Capacity Builder
3 Sets For Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar
Rest 2 Minutes Between Sets

Wednesday

Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

Conditioning
"Workaholic"
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

Extra Work

Skill Conditioning
3 Giant Sets:
100' Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24/20)
Rest 2 Minutes Between Sets.

Thursday

Handstand Walk Conditioning
Alternating On the Minute x 12 (6 Rounds):

1st Minute:
1 Power Clean + 1 Push Jerk
1 Power Clean + 1 Split Jerk

2nd Minute:
25-50' Handstand Walk

Conditioning
"Bartender"
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

Friday

Conditioning
"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups

"Pineapple Express" Part #B (On the 15:00):
For Time (12 Minute Cap):
35 GHD Sit-ups
100' Handstand Walk
25 GHD Sit-ups
75' Handstand Walk
15 GHD Sit-ups
50' Handstand Walk

"Pineapple Express" Part #C (On the 35:00):
3 Rounds For Time:
400 Meter Run
21 Lateral Bar Burpees

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Workouts 9.23.19 - 9.27.19 - Get the kid off the technology strength and conditioning class starts October 1st.

How many of you know a kid that needs a little strength and conditioning? How many of you know a parent that really wants their kid to get out and do something? We are starting a class to help kids learn what’s great about chasing fitness goals. This could be a life changing experience. Establishing an exercise regimen early can make all the difference in the world later in life. I know it has for me. Mark Jenkins and I will be leading this class at 3:45 on Tuesdays and Thursdays. Please let people know about this class. Thanks in advance. Kelly

We will be doing a bowling and beer hog outing this Saturday night. Bowling at Oak Mountain lanes and Beer Hog to follow.

Monday

Conditioning
"Fuller Circle"
For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

Body Armor
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

Extra Work

Gymnastic Conditioning
In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)
In Time Remaining: Max Strict Handstand Push-ups

Tuesday

Capacity Builder
In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups
   ... Rest :30 Seconds 
In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups
   ... Rest :30 Seconds 
In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups
   ... Rest :30 Seconds 
In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups

Conditioning
"Master Splinter"
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

Midline
Not For Time:
Accumulate 75 Hollow Rocks

Wednesday

Snatch Technique - Keep it light
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

Conditioning
"Air Conditioning"
On the 5:00 x 4 Rounds:
20 Double Dumbbell or KB Deadlifts (70's/50's)
20 Wallballs (20/14)
20/15 Calorie Row

Thursday

HSPU Stamina
4 Supersets:
15 Weighted AbMat Sit-Ups
Max Strict Handstand Push-ups - If you dont’t have SHSPU do strict presses with 85% 1 RM
Rest 1:30 Between Sets.

Helen

3 Rounds

400 meter run

21 KB Swings

12 Pull ups

Friday

Conditioning
"Bar Crawl"
In Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
... Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
... Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

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WODs 9.16.19 - 9.20.19 - Youth Strength and Conditioning Class Starts October 1st.

Do you have a teenage son that needs to get moving? Does he need to get ready for a sport in the spring? Or does he just need a break from the Xbox and iPhone after school? Are you sick of trying to motivate him on your own?

Then check out the eight week strength and conditioning program we have starting October 1st at J19 Fitness. The class will be every Tuesday and Thursday afternoon from 3:45-4:30pm.

They'll learn foundational lifts and work on their cardiovascular capacity. Not only will they'll get stronger and increase their endurance, but they'll gain confidence as they see their progress throughout the class.

Kelly Olcott is the owner of J19 Fitness and has helped countless people get and stay in shape over the years. Mark Jenkins has a background in student ministry and has worked with teenagers in the church, as a high school football chaplain, and as a personal trainer.

Together, they'll work with your son over the next 8 weeks to help them get in shape, have fun, and do something productive after school. The cost for the eight weeks is $240 and you can register now.

Monday

Gymnastic Skills
With a 10:00 clock, alternate between:
21 Banded Good Mornings
25-50' Handstand Walk
Not for score. 10:00 of Practice. Athlete's choice on the O-Course design.

Conditioning
"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

Tuesday

Conditioning
"Road Trip"
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
Kilos - 30/22.5

Gymnastic Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
...
Continue to add (1) rep to each movement until the cap is reached.

Wednesday

Tempo Overhead Squats
3 Sets of 1
Tempo: 5 Seconds Down, 2 Seconds Pause

Pausing Overhead Squat
3 Sets of 1
Pause: 2 Seconds in Bottom

Conditioning
"Hot Mess"
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Kilos - 52/38

Midline
3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions

Thursday

Power Snatch Technique
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch

Conditioning
"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

Friday

AMRAP 20 Mins

Run 400

20 Burpee Box Jump Overs

30 Walking Lunge Steps

40 KB Swings 53/35

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WODs 9.9.19 - 9.13.19

“Great things happen to those who don't stop believing, trying, learning, and being grateful.”

Monday

Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

Conditioning
"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Extra work

Snatch Technique
Set blocks so that the bar, when weighted, sits at knee level.
A) Block Snatch Pull - 3 Sets of 3
B) Block Snatch High Pull - 3 Sets of 3
C) Block Power Snatch - OTM x 8: 2 Reps

Tuesday

Ring Muscle-Ups
Max Unbroken Set

Thruster
10-Rep Max

Conditioning
"Charlie Horse"
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike

Medicine Ball: 20/14
Kilos: 9/6

Extra Work Skill Conditioning
3 Giant Sets, Not For Time:
25 GHD Sit-ups
50 Double Unders
25-75' Handstand Walk (Practice)
Rest 2 Minutes Between Sets.

Wednesday

Conditioning
"Fish out of Water"
For Time:
2K Row
... Directly into:
10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

Thursday

Conditioning
"Dead and Company"
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (225/155)
Box Jump Overs (24"/20")
Toes to Bar
Cash-Out: 1 Mile Run

Friday

Split Jerk Technique
A) 5 Sets: 1 Tall Jerk + 2 Split Jerks
B) OTM x 10 - 1 Jerk Drive + 1 Split Jerk

Barbell Cycling
"Heavy Grace"
For Time:
30 Clean and Jerks (185/135)

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WODs 9.3.19 - 9.6.19

Tuesday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 75% of 3-Rep Max Back Squat
Final iteration of Stamina Squats.

Conditioning
"Dive Bar" - 25 min cap
For Time:
800 Meter Run
50 Barbell Thrusters
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters

Barbell - 75/55# (34/25 kg)

Wednesday

Barbell Cycling
For Time:
21 Strict Presses (95/65)
15 Push Presses (135/95)
9 Push Jerks (175/125)
6 Split Jerks (215/145)

Kilos:
Strict Press: 43/29
Push Press: 61/43
Push Jerk: 79.5/57
Split Jerk: 98/66

Conditioning
"Three Stooges" (Team Version)
Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24"/20")
100 Power Snatches (95/65)
10 Rope Climbs (15')
100 Power Snatches (75/55)
100 Box Jump Overs (24"/20")
100/70 Calorie Row

Kilos:
1st Barbell: 43/29
2nd Barbell: 34/25

Extra Work - Midline
3 Giant Sets:
21 Weighted Sit-Ups
21 V-Ups
Rest as needed between sets.

Thursday

Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Conditioning
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Pounds: 115/85
Kilos: 52/38

Body Armor
Extra work - 4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24"/20")
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions
Rest 2:00 between sets.

Friday

Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Snatch Balance
5 Minutes to Build to Moderate Set of 3

Conditioning
"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

Kilos:
Dumbbell: 22.5/15
Medicine Ball: 9/6

Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM

Extra work

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the progression.

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Labor Day WOD!!! Monday 9:00 AM ONLY Come one Come ALL!!

Feeilng a little Nutts this Labor Day?! Come get your workout in with the crew! You know you always feel better if you get that workout in before you start that holiday. Swimming at the Olcott’s to follow. Details provided at workout. ;)).

Monday 9 AM Only

“Nutts”

10 Handstand Push-Ups

15 Deadlifts (250/170)

25 Box Jumps (30/24)

50 Pull-Ups

100 Wall Ball Shots (20/14)

200 Double Unders

400m Run with a Plate (45/35)

*YOU WILL HAVE AN OPTION TO DO THIS HERO WOD WITH A PARTNER OR AS AN  INDIVIDUAL*

Partners will break up reps however they choose. All movements must be followed in order written. Each partner must complete at least one rep for every movement. 

 Lieutenant Andrew Richard Nutgall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.  He is survived by his parents, Richard and Ethel Jane Nuttal

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Workouts 8.26.19 - 8.30.19 - Yay!!! Fall is in sight hopefully.

If you know someone that really needs to get their rear in the gym, tell them to holler at me. I may or may not allow them to be a part of our crew but will certainly give them the benefit of the doubt and run it by the board. We are in the business of helping people.

We are going to miss Matt and Katie a bunch. We wish them the very best as they move to Nashville.

Monday

Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.

Push Press Complex
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.

Conditioning
"30 Rock"
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

Tuesday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

Conditioning
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

Extra Work

Handstand Pushup Conditioning
On the 2:00 x 5 Sets:
50' Single Dumbbell Overhead Walking Lunge (50/35)
Max Strict Handstand Push-ups in Time Remaining

Wednesday

Snatch Technique
Pausing Snatch Pull:
5 Sets of 2

Snatch Complex:
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning
"Crazy Stairs"
For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

Kilos: 52/38

Extra Work

Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50' Sled Push
Minute 2: 30 Seconds Max Calorie Row

Thursday

12 Minutes to find max clean. Any type of clean.

Then

With a team of four or three.

With a time cap of 12 Mins.

3 Rounds
40 Pull Ups - Scaled Ring Rows
40 Double Unders - Scaled Singles
40 Burpee Box Jump Overs - Burpee Box Step Overs
40 Dead Lift - (Weight goes up every round)

Male RX 185,225,275
Mixed RX 155,205,245
Female RX 115,165,185
Male Scaled 115,165,205
Mixed Scaled 105,155,185
Female Scaled 95,105,135

If completed before the time cap complete as many bar muscle ups as possible with time remaining. Scaled will be pull ups.

Friday

Front Squat + Jerk Complex
On the 2:00 x 5 Sets:
1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk

Conditioning
"Runaway Train" (Team Version)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike
Directly Into...
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
Single barbell. Athlete's change weights.

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Workouts 8.19.19 - 8.23.19

Congratulations to Josh Holden for placing 1st at Mayhem and Kaitlyn Poff, Kelly Findley, Amanda Peterson and Landen Brock for placing 3rd. You guy’s kicked some butt and represented the posse well.

Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Snatch Technique Work
Part A - Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Part B - Snatch Drop
5 Minutes to Build to Moderate Set of 3

Conditioning
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

Extra work

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

Tuesday

Handstand Walk Conditioning
For Time (5 Minute Time Cap):
200' Handstand Walk

Overhead Walking Lunge
On the 2:30 x 4 Sets:
50' Barbell Overhead Walking Lunge

Conditioning
"Chips Ahoy"
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

Kilos: 61/43

Wednesday

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Conditioning
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)

Kilo Dumbbell: 22.5/15
Kilo Barbell: 111/75

Extra work

Midline
3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets.

Thursday

Clean Technique
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Barbell Cycling
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

Conditioning
"IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Pounds: 165/115
Kilos: 75/52

Extra work

Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts
Rest 2 Minutes Between.

Friday

Strict Press
5 Sets of 3
Aim to beat last week.

Bench Press
5 Sets of 3

Conditioning
"Swole Cycle"
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

Midline
3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups

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Workouts 8.12.19 - 8.16.19

We had a great gym get together at the Everts home this Saturday. Thank you so much for hosting. If you missed out this time make plans to be at the next one!

Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Conditioning
"Rocket Power"
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85
Kilos - 52/38

Extra work

Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50' Single Arm Overhead Carry (25' Each Arm)
Rest 2:00 between efforts.

Tuesday

Conditioning
"Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

Kilos - 22.5/15

Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.

Wednesday

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning
"Optimus Prime"

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

8 minute recovery row

Thursday

Barbell Cycling
10-Rep Touch & Go Power Clean

Conditioning
"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (175/125)

*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

Friday

5 rounds for time of:

Row 500 meters
15 bench presses

♀ 95 lb.
♂ 135 lb.

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Workouts 8.5.19 - 8.9.19

Achieving a goal is a wildly exhilarating thing. If you’re flirting with the idea of giving up, you could be throwing away something wonderful.

There’s going to be anxiety about uncertainty and fear about failing, but push yourself to keep going. After all, you’ll never know how close you are to succeeding if you quit now.

Monday

Conditioning
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Kilos - Wallball: 9/6

Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between.

Tuesday

Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.

Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks

Conditioning
"Beef Jerky"
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

Wednesday

Skills
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

Conditioning
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Thursday

Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Friday

Conditioning
"Heartburn"
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters
7 Pull-Ups
7 Burpees

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Workouts 7.29.19 - 8.2.19 - Pool Party at Doc Everts on August 10th.

It’s fun to get together with people from the gym. We will be getting together at Doc Everts house for a pool party on August 10th. Everyone is invited! For details ask coach Q.

Monday

Clean Technique
5 Sets of the Complex:
Pausing High Hang Squat Clean (2s in bottom)
Pausing Front Squat (2s in bottom)
High Hang Squat Clean
Front Squat

Then

3 rounds for time of:

Run 400 meters
15 power cleans
30 push-ups

♀ 105 lb. ♂ 155 lb.

Tuesday

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

Conditioning
"Hot Sauce" Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 75/55 lb, 34/25 kg

Rest 3:00

"Hot Sauce" Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42/29 kg

Rest 3:00

"Hot Sauce" Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52/38 kg

Rest 3:00

"Hot Sauce" Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg

Wednesday

Deadlift Stamina
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Conditioning
"Trail Blazer"
3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses
Barbell Pounds - 115/85
Barbell Kilos - 52/38

Extra Work - Body Armor - Work up to HEAVY
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)

In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)

Thursday

Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Conditioning
"Nowhere Fast"
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar
Barbell - 155/105 lb, 70/48 kg

Midline Conditioning
21-18-15-12:
Ski Erg Calories
GHD Sit-Ups

Friday

Gymnastic Focus Work
Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

Row 2000 Meters faster than last week.

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Workouts 7.22.19 - 7.26.19

We have Mealfit available for pick up every Monday afternoon at the gym. Mealfit is a great way to help keep your nutrition on point. They have a great variety of options. Order by Sunday at noon and pick up Monday at the gym by 4:30 PM. Check it out and order at www.mealfit.co

Monday

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Conditioning
"Tailspin"
AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Barbell Pounds - 95/65
Barbell Kilos - 43/29

Extra Work - Body Armor
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground.

Tuesday

Row 2K
This is a gauge on where we are with our rowing capacity. It is not intended to be a measuring stick against the past. It is an assessment.

Gymnastic Conditioning
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups , strict press
30 Kipping Handstand Pushups , push press

*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike

Midline
Accumulate 1:30 of an L-Sit on rings
*Every break, complete :20s in a handstand hold.

Wednesday

Deadlift
20-Rep Heavy

Conditioning
"Meter Maid"
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps
Wallball - 20/14#, 9/6 Kilos
Box Jump - 24"/20"

Thursday

Barbell Cycling
"Beast Builder V1"
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 53% of 1RM

Conditioning
"Scarface"
2 Rounds:
8 Power Snatches (175/125)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Friday

Conditioning
"We Work" (Teams of 3)
4 Rounds for Time:
800m Team Sandbag Run
60 Deadlifts, 60 Front Squats, 60 Push Jerks
800m Team Sandbag Run
50 Deadlifts, 50 Front Squats, 50 Push Jerks
800m Team Sandbag Run
40 Deadlifts, 40 Front Squats, 40 Push Jerks
800m Team Sandbag Run
30 Deadlifts, 30 Front Squats, 30 Push Jerks

30:00 Time Cap
Sandbag - 50/35 lb, 23/16 kg
1st Round (60's) 115/85 lb, 52/38 kg
2nd Round (50's) - 135/85 lb, 61/43 kg
3rd Round (40's) - 155/105 lb, 70/48 kg
4th Round (30's) - 175/125 lb, 79.5/57 kg

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Workouts 7.15.19 - 7.19.19 - Barons Game Outing This Saturday! Bring the fam!

Mark your calendar for this Saturday to join us for the Barons game at 6:30 PM. Bring the entire fam. There may be a group head down a little early and hang at Good People. If you have any questions reach out to Coach Q.

Monday

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.

Conditioning
"Elizabeth"
For Time
21-15-9:
Squat Cleans
Ring Dips

Pounds - 135/95
Kilos - 61/43

Extra Work - Body Armor
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges

Tuesday

Conditioning
"Run DMC"
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches

Dumbbell Pounds - 70/50
Dumbbell Kilos - 30/22.5

Midline
On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up (Supine)
Minute 3 - Banded Good Mornings
Not for score. Practice quality reps in each time domain.

Extra Work

Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50' HS Walk

Wednesday

Barbell Cycling - Snatch
On the 2:30 x 3 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week

Conditioning
"BFF"
Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings
Wallballs *Females 9' Target

Kettlebell Pounds - 53/35
Wallball Pounds - 20/14
Kettlebell Kilos - 24/16
Wallball Pounds - 9/6

Thursday

Barbell Stamina
3 Supersets:
Max Reps Bodyweight Bench Press
Max Strict Pull-Ups
Rest 2:00 between sets.

Conditioning
"Mind Eraser"
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run

Barbell Pounds - 135/95
Barbell Kilos - 61/43

Extra Work Midline
3 Giant Sets:
20 GHD Sit-Ups
40 Banded Push Downs
100m Farmers Carry
Rest 2:00 between sets.

Friday

Barbell Cycling
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 135-155-185-155-135
Female Pounds - 95-105-125-105-95
Male Kilos - 61-70-83-70-61
Female Kilos - 43-47-56-47-43

Conditioning
"Double Header"
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

IMG_8462.jpg


Workouts 7.8.19 - 7.12.19 - Bring your spouse or significant other week.

All spouses and significant others are free this week. You will be their personal tour guide.

We will be hosting Female CF Games athlete 45-49 Nicole Abbott. Her daughter is at a soccer camp so she will be training with us this week. Look for her early in the am.

Monday

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat on *both* lifts.

Conditioning
"Fish out of Water"
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell - 155/105

* Extra Work

Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24"/20")
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.

Tuesday

Romanian Deadlift + HSW Practice
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Obstacle Course Handstand Walk Practice

Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
In the time remaining in the window, handstand walk practice.

Gymnastic Conditioning
"21 Guns"
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

Conditioning
"Sugar Daddy"
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell Pounds - 225/155
Barbell Kilos - 100/70

Wednesday

Conditioning
"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest

Barbell Pounds - 75/55
Barbell Kilos - 35/25

Midline
4 Sets:
Max Effort L-Sit Hold
15 Weighted Hip Extensions
Rest 1:30 between sets.

Thursday

Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)

Stamina Squats
4 Rounds:
9 Back Squats @ 70% of 3RM Back Squat

Treat this as "for time". Rest as little as needed to maintain unbroken sets.

Conditioning
"Encore"
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag / Stone / Dball over Shoulder

Sandbag Pounds - 150/100
Sandbag Kilos - 70/45

Friday

3 rounds for time of:

750-m row
Plank for same time as row

Cash out 400 Meter Farmer Carry 53/35

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Workouts 7.1.19 - 7.5.19 - Bring a friend on July 4th 9:00 AM

Can you believe it’s July!? The sweat is flowing. Drag in your friends. We have a J19 group outing coming up in July. The plan is to go to a Barons game or get some dinner out. Ask Coach Quincy. You can also vote on the private page. Click here.

Monday

Conditioning
"Shake Weight"
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)

Body Armor
3 x 100m Walk, two dumbbells.
First 25m - Left DB Overhead, right DB at Hang.
Second 25m - Left DB at Hang, right DB Overhead.
Third 25m - Both DB's at Front Rack
Fourth 25m - Both DB's Overhead

Tuesday

Hang Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

Conditioning
"Sicko Mode"
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters (135/95)

Wednesday

Pausing 3-Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

Conditioning
"Nancy"
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Extra work

Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

Thursday - 9:00 AM Only

Friday - Open Gym Only

IMG_8349.jpg

WODs 6.24.19 - 6.28.19 - One week free trial for all new people

We are currently offering all newcomers a one week free trial. We are also offering all spouses and kids a one month free trial. Grab somebody by the ear and drag them in the gym.

Monday

Back Squat
3-Rep Heavy

Conditioning
"Escape from Wonderland"
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

Extra Work - Midline
Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions

Tuesday

Deadlift
15:00 total to build to:
1. Heavy Single
2. Heavy 10-Rep

Conditioning
"El Nino"
For Time:
1 Mile Run
50 DB Snatches (50/35) - Do not drop DB from overhead
400 Meter Sandbag Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")

Wednesday

Front Squat
Heavy Set of 3

Conditioning
"Walmart"
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Thursday

Strict Handstand Pushups
1 Attempt for Max Repetitions

Strict Pull-Ups
1 Attempt for Max Repetitions

Conditioning
"Helen"
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups

Recovery Bike
10:00 Effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light

Friday

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning
"Bartender"
AMRAP 10: 135/95
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Midline
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges

IMG_8301.jpg

WODs 6.17.19 - 6.21.19 - Happy Fathers Day!!!!

Happy Father’s Day to all our DADS!! What an awesome task and blessing.

I hope that everyone is having a great summer! For some people, fitness is seasonal. Sometimes it’s super easy to go to the gym and sometimes it’s the furthest thing from our minds. Even being a gym owner, I’ve found myself in tough seasons. Right now, I have a lot of irons in the fire, so I have allowed that to rob me of making fitness a priority. At least that’s what I tell myself. Recently, a little light bulb went off in my head. I realized I needed an accountability partner. A workout partner. Someone that’s in that consistent season who can help draw me out of the doldrums. It’s not hard to find a workout partner. Just look around the gym and see who’s doing what you want to do. Strike up a conversation with that person. Maybe tell them you need an accountability partner. Just that simple act can be the catalyst for consistency. My great friend, Stasi Bara, is my new workout partner. We kicked off this week with some tough workouts. I can already tell that things are definitely getting better. And, I don’t want to let my workout partner down. It’s truly a blessing. Find a partner. Peace, KO

Monday

Deficit Deadlift
6 Sets of 2
Deficit - 3"

Conditioning
"The Good Life"
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

* EXTRA WORK _ Odd-Object Conditioning
3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

Tuesday

Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

Conditioning
"Chest Hair"
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

Recovery Bike
Not for Score:
15:00 Recovery Bike
Athlete's choice on Erg Bike or Assault Bike.
On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

Extra work

12 Sets for Time:
40% of Max Strict HSPU

Today - 12 x 40%
Last Week - 10 x 40%
2 Weeks Ago - 12 x 30%
3 Weeks Ago - 10 x 30%

Wednesday

Pausing Snatch Pulls - Part of warm up
5 Sets of 2
Pause (2) seconds at knee level.

Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning
"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

Extra Work - Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.

Thursday

Conditioning
"High Heels"
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Gymnastic Conditioning
For Time, with a 7:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips

Friday

Conditioning (Team Version)
"Money Bags"
In Teams of 3, with a 30:00 Time Cap:
800m Wreckbag Run (70/50)
75 Box Jump Overs (24"/20")
50 Power Clean and Jerks (155/105)

200 Meter run
15 Rope Climbs (15')

200 Meter run
50 Power Clean and Jerks (155/105)
75 Box Jump Overs (24"/20")
800m Wreckbag Run (70/50)

Body Armor
3 x 8 - Tempo Dumbbell Push Presses
3 x 8 - Tempo Dumbbell Bent Over Row
3 x Max Effort Ring L-Sit Hold
Rest 1:00 between each set.

IMG_8242.jpg


6.10.19 - 6.14.19 - - Intro classes every M - W - F at 12:05 PM

We are riding back from our journey to Galveston, TX with trailer in tow. It’s been quite the journey in a bunch of good ways so far. . It’s very hot in Galveston. The hottest BOA in history. I actually have a relieving feeling about heading back to Birmingham where the weather is going to be amazing this week. I saw a potential low of 59 on Wednesday. Maybe one more time to build that needed fire.

Please refer people to the gym at noon on M-W-F for beginners classes. This class is coached in partnership with Mark Jenkins, Kelly and Staci Olcott and Kaitlyn Poff. There is one free class to anyone that would like to try. This is not a crossfit class. There is open gym to all members and drop ins at that time. Thanks in advance for your help.

Monday

Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
... Followed by:
"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

Conditioning
"Power Ranger"
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx - 155/105

Aerobic Capacity
Preferably completed on the rower, with the ski erg being our second preference.
10 Sets:
:45s - Work
:45s - Rest

Tuesday

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips

* Extra work - Gymnastics + Snatch Complex
"On the 2:00" x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Wednesday

Power Snatch
Primer
9 Sets:  1 Tempo Snatch Pull + 1 Power Snatch
Power Snatch
5 Sets of 1

Conditioning
"Gut Check"
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
... Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Power Snatches*

Round 1 Barbell - 95/65
Round 2 Barbell - 115/85
Round 3 Barbell - 135/95

Thursday

3 rounds for time of:

Run 200 Meters

15-ft. rope climb, legless ascent and descent

Run 200 Meters
21 strict push-ups, chest to ground, feet on 20-in. box

Friday

Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.

Snatch Balance
5 Sets of 2

Conditioning
"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24"/20")

* Extra Work - Strict Handstand Pushups
10 Sets for Time:
40% of Max Strict HSPU

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