7/20/2018

7/20/2018

Warm-Up
8 Minutes of continuous movement
100 meter run
25' SOL walking lunge (left arm overhead)
25' SOL walking lunge (right arm overhead)
10 v-ups
then...
Overhead Mobility: coach's choice

Strength
Warm up to a moderate...
5 Overhead Squat (33X0)
E3MOM for 5 Rounds
5 Overhead Squat* (33X0) add weight each round
10 Strict Knees to Elbow(22X0) (5 to left elbow,5 to right)

Conditioning
3 Rounds for time
30 Sumo Deadlift High Pull (75/55)
40 Wall Balls (20/14)

7/19/2018

7/19/2018

Warm-Up
400m Run
2 Rounds
20 Walking Lunge with twist (holding medball)
15 Back Extension
then..
Bring Sally up: medball thruster edition(in pec hold)

Strength
EMOM for 20 Rounds
Odd:10x3 Back Squat @ 75% of 3RM/100% of 10RM
Even:10x3 Push Press(off the floor) @ 75% of 3RM/100% of 10RM

Conditioning
4 Rounds
ME Strict Chest to Bar Pull-Up(sub banded Pull-Ups: goal is 12ish reps)
After each set...
40 Double Under(unbroken)
20 Deficit Push-Ups
10 Sandbag Squat(heavy)
Rest as needed between rounds

Accessory
8+8 Press In split(dumbbells)
Start with your non jerk leg in front first.

7/18/2018

7/18/2018

Warm-Up
2 Rounds
10 Inch worm(no push-up)
10 spidermen
10 push-up to down dog
Hang Power Clean Warm-Up(power position/above the knee)

Strength
Heavy 3 for the day
Hang Power Clean* (Power Position) 
then...
Every 90 seconds for 4 Rounds
3 Hang Power Clean* (power position) 
*3 second pause in receiving position for each rep
then....
Every 2 Minutes for 3 Rounds
5 Hang Power Clean Extensions (above the knee) @ 110% of 3RM for the day

Conditioning
EMOM for 15 Minutes
Row for calories
Burpee Box Jump (24/20)
Rest

7/17/2018

7/17/2018

New News!
-
This Sunday, July 22nd, at 9am we will be holding our first Yoga Class! Join us as we welcome Amanda to the crew as we get to work on some recovery. Classes are BYOM (bring your own mat). 

Warm-Up
Short Lap
4 Rounds, 30 seconds on, 10 seconds between movements. Pick up intensity as the rounds progress
Assault bike
Air Squat (jumping squat: rounds 3,4)
Abmat sit-up(v-up: rounds 3,4)

Strength
10 Rep Front Squat
1x20 @ 80% of 10RM

Mid workout Fun
5 Minute AMRAP of...
20 Russian Twists(alternating, unweighted)
40 flutter kick(alternating)

Conditioning
3 Riounds
30 Banded Swings
20 Lunge Step (40-50% of 10RM Front Squat)
Short lap
 

7/16/2018

7/16/2018

News!
-
This Sunday, July 22nd, at 9am we will be holding our first Yoga Class! Join us as we welcome Amanda to the crew as we get to work on some recovery. Classes are BYOM (bring your own mat). 

Warm-Up
200 Pec Walk
then...
3 Rounds
30 sec ring plank
10 Dual Dumbbell Bent Over Row+ 10 sec hold at top
10 Bridge Bench Press

Strength
10 Rep Bench Press
1x20 @ 80% of 10RM

Conditioning
6 Rounds
10 Toes to bar
10 SOL Push Press (L)
10 SOL Push Press (R)
10 Ring Push-Up

Accessory
3x15 Reverse Fly

7/14/2018

7/14/2018

Warm-Up
2 Rounds
10 Pec Hold Press
10 Pec Deadlifts
10 Pec Front squat
then..
Power Clean Warm-Up

Conditioning
As many reps in 25 mins as you can of:
40 Burpees
30 Cleans 95/65
30 Burpees
30 Cleans 135/95
20 Burpees
30 Cleans 185/125
10 Burpees
AMRAP of...Cleans 225/155

7/13/2018

7/13/2018

I know, I know.. It’s been a hard week. Please stop crying.

7/12/2018

7/12/2018

Warm-Up
400 meter run
7 Minutes of flow
Push-up into down dog
Single arm KB swing (alternating each rep)
ME L/h Hang

Extra Warm
Tabata Hollows w/pec hold
8 Rounds: 20 seconds on, 10 seconds off

Strength
Every 90 seconds for 10 rounds 3 Strict press 75% of 3RM
Every 90 seconds for 10 rounds 10x3 Deadlift 75% of 3RM

FBB 5 Rounds for quality
*ME+ME Strict Chin-up+banded chin-up(30 seconds rest between strict and banded)
12 Good Mornings (25-35% of deadlift set from the day)
10 Kneeling Statue of liberty Press(each side, start with non dominant side)
15 Dumbbell Braced RDL(each side)

* sub ME+ ME Banded Chin-up+ ME reverse grip bent over row. each movement should be in the high single digits/ low double digits.

7/11/2018

7/11/2018

New News!!
- In celebration of our 5 Year anniversary we will be RAGING, this Saturday, at SouthHouse in Downtown Jersey City. Party starts at 9:30 unless anyone wants to get food beforehand. 

Warm-Up
Hang Power Snatch+ overhead Squat warm-up

Extra Warm
Every 90 Seconds for 5 Rounds
3+2 Hang Muscle Snatch(power Position) + Overhead Squat

Strength 
10 Minutes to find...
Heavy 3 for the day
Hang Power Snatch* (Power Position) 
then...
Every 90 seconds for 4 Rounds
3 Hang Power Snatch* (power position) 
*3 second pause in receiving position for each rep

Conditioning
6 Rounds for time
11 Toes to bar
13 Box Jump (24/20)
15 Power Snatch (75/55)

7/10/2018

7/10/2018

New news!
- In celebration of our 5 Year anniversary we will be RAGING, this Saturday, at SouthHouse in Downtown Jersey City. Party starts at 9:30 unless anyone wants to get food beforehand. Even if one person(we have 5 people that want to eat so...bullet dodged) says they want to go to dinner it'll just be me and them(read: candlelit) before South House. Talk about uncomfortable....but I'll do it. I swear to God. 

Warm-Up
200 meter Statue of Liberty Carry
then...
3 Rounds
8 Single Arm Z Press (same weight as overhead carry weight)
6 Single Arm RIng Row (each side,1 second pause at top of pull)
4 Strict Knee to elbow (1 second pause at top)

Extra Warm
Every 90 seconds for 10 Rounds
3 Strict Chest to bar Pull-ups(2 second descent) (sub spotted Pull-Up)
Add LIGHT weight if you want. Pulls must be lightning fast and 2 sec descent must be held.

Strength
12 Minutes to find...
10 Rep Max Push Press
Then...
1x20 @ 80% of 10RM

Conditioning
12 Minute AMRAP
10 Dumbbell Shoulder to overhead (L)* something heavy
10 Dumbbell Shoulder to overhead (R)
8 Burpee
30 Double Under

Accessory
3x15 Forearm Curls
rest 60 seconds

7/9/2018

7/9/2018

New News!
- In celebration of our 5 Year anniversary we will be RAGING, this Saturday, at SouthHouse in Downtown Jersey City. Party starts at 9:30 unless anyone wants to get food beforehand. Even if one person(we have 5 people that want to eat so...bullet dodged) says they want to go to dinner it'll just be me and them(read: candlelit) before South House. Talk about uncomfortable....but I'll do it. I swear to God. 

Warm-Up
400 M Run
7 Minutes of Continuous movement
25' Walking Lunge/suitcase Lunge (light KB/DB)
10 Alternating Single Leg v-ups
7 Vertical Jumps/ Weighted Jumps (light KB/DB)

Extra Warm
4 Rounds
30 Seconds on, 10 seconds off
ARMADILLOS

Strength
12 Minutes to find...
10 Rep Back Squat
then...
1x20 @ 80% of 10RM

Conditioning
5 Rounds for time:
5./.4 Mile Bike
10 Front Squat (135/95)

7/7/2018

7/7/2018

Warm-Up
400 Meter Run
7 Minutes of Flow
Air Squat
Kettlebell Deadlift (switch to Jumping Sumo Squat at Half)
Push-Up

Conditioning
"Whitten"
5 rounds for time of:
22 Kettlebell Swings (32/24kg)
22 Box Jumps (24/20)
Run 400m
22 Burpees
22 Wall Balls (20/14)

7/6/2018

7/6/2018

Warm-Up
Group warm up!
Coach's pick

Gymnastic Total
1 Rep Weighted strict pull-up (10-15 min) 
1 Rep Pistol(both sides)(10 Min) (scaling the pistol for workouts)
1 Rep Max Strict handstand push-up (10 min) ( straddle HSPU w/band and box HSPU)

Conditioning
"10 Minute Mary"
5 HSPU (sub straddle HSPU)
10 Pistols (alternating)
15 Pull-Up (jumping pull-up)

7/5/2018

7/5/2018

Class update:
- This morning's early classes will be cancelled. Our first class of the day is 9:30am.

Warm-Up
Hang Power Snatch Review

Strength
3RM hang Power Snatch
then..
3RM strict press

Conditioning
2k Row TT

7/4/2018

7/4/2018

New news:
- We will be making our monthly Earth Fed Muscle run this afternoon. Shoot me your order and dollars (cost-20%)  via Venmo. 
- Classes are an hour and fifteen minutes this morning and FULL. If you are NOT joining us today, but are signed up, please cancel your reservation to class. There are people on the waiting lists for 2 of the 3 classes. As it stands, there are spots in 7:45 class only so if you'd 100% like to work out, get in there. 

Warm-Up
Hang Power clean (above the knee)

Strength
3 rep max hang power clean(above the knee)
into..
3 RM deadlift

Warm-Up
"Roy"
5 rounds for time of:
15 Deadlifts (225/155) (use same weight you used in the first week. no heavier than 60% of(current) 3RM)
20 Box Jumps (24/20)
25 Pull-ups
35 Min Cap

7/3/2018

7/3/2018

Welcome back to the test week! Over the next 6 days we will be retesting all of the lifts and workouts performed at the end of March. We restructured the order of the days in order to better suit the last week's training and to accommodate the extra time we have to fool around on Wednesday. 
To prepare optimally: Have numbers and goals in your head. Before class. Think about the most recent set of lifts you did for 3 and plan around those hard numbers accordingly. Attack the plan and don't get greedy. Every number beyond your original attempt is considered a PR but if you blow yourself out going too heavy too soon and miss your shot then you're SOL. Be smart. Get with a coach and talk about a quick plan to get you in the right place. 
For workouts: know your old times and reps. Attack that time. I would say a large percentage of missed PR attempts is due to the fact that people aren't aware of what they previously accomplished. Know where you were, know what you want, attack some more. 
I'm excited to see everyone's progress. Let's have a great week. 

New news:
- We will be making our monthly Earth Fed Muscle run on Wednesday. Shoot me your order and dollars (cost-20%)  via Venmo. 

- 4th of July schedule is up! Classes are an hour and fifteen minutes to fit all the fun in. Check front desk and sign up in advance. If both classes get booked we will add an earlier class to alleviate packedness. 

Warm-Up
3 Rounds
10 SA bent over row
10 banded glute bridge SA bench press
20 Russian Swings

Skill
5 Minutes to find
ME set: Double Unders

Strength
3RM bench

Conditioning
"Lizzie"
15-10-5
Power Clean (185/125)
Ring Dip

7/2/2018

7/2/2018

Welcome back to the test week! Over the next 6 days we will be retesting all of the lifts and workouts performed at the end of March. We restructured the order of the days in order to better suit the last week's training and to accommodate the extra time we have to fool around on Wednesday. 
To prepare optimally: Have numbers and goals in your head. Before class. Think about the most recent set of lifts you did for 3 and plan around those hard numbers accordingly. Attack the plan and don't get greedy. Every number beyond your original attempt is considered a PR but if you blow yourself out going too heavy too soon and miss your shot then you're SOL. Be smart. Get with a coach and talk about a quick plan to get you in the right place. 
For workouts: know your old times and reps. Attack that time. I would say a large percentage of missed PR attempts is due to the fact that people aren't aware of what they previously accomplished. Know where you were, know what you want, attack some more. 
I'm excited to see everyone's progress. Let's have a great week. 

New news: 4th of July schedule is up! Classes are an hour and fifteen minutes to fit all the fun in. Check front desk and sign up in advance. If both classes get booked we will add an earlier class to alleviate packedness. 

Warm-Up
3 Rounds
30 rope skips (alternating feet)
25' Pec Walking Lunge
10 Pec Thrusters
5 Strict TTB (slow descent)

Extra Warm
10 Minutes to work up to
1RM Seated Box Jump

Strength
3RM back Squat (no belt no shoes no wraps)

Conditioning
"Fran"
21-15-9
Thruster (95/65)
Pull-Up

6/30/2018

6/30/2018

Warm-Up
Park style!

Conditioning
"Helen"
3 Rounds
400 Meter Run
21 Kettlebell Swings (24/16kg)
12 Pull-Ups

then...
5x30 second assault bike
Rest 2 Minutes between sets

6/29/2018

6/29/2018

Warm-Up
200 Meter Statue of Liberty Walk
6 Minutes for quality
7 Half Keeling KB press (L)
7 Half kneeling KB press (R)
7 SDLHP (half way: switch to Sumo jumps)

Extra Warm
10 Minutes to... 
Freestanding Handstand (spotted)

Strength
E2MOM for 5 Rounds
3 Push Press (80% of 1RM Push Press)
add 5-10lbs to last week's 5x3

Conditioning
4 Rounds
21 Calorie Row
15 Burpee
9 Sandbag Squats

6/28/2018

Warm-Up
2 Rounds
2 Rounds
10 Medball Press
10 Medball deadlift
10 Medball Squat
then..
Hang Power Snatch Warm-Up

Strength
Part 1:
E2MOM for 5 Rounds
3 Hang power Snatch (80% of 1RM HPS)
add 5lbs to last week's 5x3
then...
Part 2:
E2MOM for 3 Rounds
Overhead press
1: 75% x 5 reps
2: 85% x 3 reps
3: 95% x 1 or more reps

Conditioning
12 Minutes of Flow: consistent movement
Push Press(90-100% of 3RM strict Press)
Rope Pull-Up (alternate hand on top each round, sub rope row)
Push-Up
Dumbbell Hang Power Clean (2 dumbbells, moderately heavy)

Finisher
3 Minutes ME baby maker sit-up(no abmat)