9/21/2018

9/21/2018

Warm-Up PUMP
5 Rounds NFT
15 Back Extension (partner assisted)
30 frog Pumps(add weight each round)
12-15 Dual Dumbbell Bent over Row (each side, you should be reaching failure at 12-15)
50’ death March (choose a spicy weight and stick with it)

Conditioning
4x750 Meter Row
Sets should be near identical in time
Rest as needed

Finisher
Tabata Flutter Kicks
8 Rounds, 20 seconds on, 10 seconds off

9/20/2018

9/20/2018

Warm-Up
E2MOM for 10 Rounds
Odd:
Single Arm Farmer’s Walk 50’ (Left)+ KB Rack Hold
Single Arm Farmer’s Walk 50’ (Right)+ KB Rack Hold
Even:
10 Zercher Reverse Lunge (Axel bar)
5 Box Jump (add height each round)

Strength
EMOM for 22 Rounds
Odd: 2 Back Squat @ 85% of 3RM/ 90% of 3RM
Even: 2 Push Press @ 85% of 3RM/ 90% of 3RM

9/19/2018

9/19/2018

Warm-Up
Power Snatch+Overhead Squat (from the floor!)

Strength
3 Rep Max Snatch Pull+Power Snatch(paused into Overhead Squat)
Then
E2MOM for 5 Rounds
3 Snatch Complex @ 90% of 3RM
then..
E2MOM for 4 Rounds
5 Snatch RDL to Shrug @ 100% of 3RM

Conditioning
8x200 Meter Sprint
rest 90 seconds between efforts

9/18/2018

9/18/2018

Warm-Up
1 Mile Bike
then…
Band Warm-up
20 steps forward
10 air squats
20 steps backward
10 Air Squats
20 lateral steps
10 Air Squats
then…
Hip/lat mobility

Strength
3 Rep Front Squat
then.. E2MOM for 4 Rounds
5 @ 80% of 3RM

Conditioning
”Air Force Plus”
30 Thrusters (96/65)
30 Sumo Deadlift High Pulls
30 Push Jerks
30 Overhead Squats
30 Front Squats

EMOM starting with 3,2,1,go..perform 4 burpees.
“But we did burpees yesterday” says the gym, all at once.
Burpees are a punishment for going slow in this workout. Move fast.

9/17/2018

9/17/2018

Warm-Up
200M Pec Walk
EMOM for 10 Min
Odd: 8 Cross Strap Ring Row
8 Diamond Push-Ups
Even: 30 second hollow (w/ pec hold)

Strength
3 Rep Bench Press
4x5 @ 80% of 3RM

Conditioning
7 Minute AMRAP
7 Burpee
7 Toes to bar
3 Minutes rest
7 Minute AMRAP
3 Chest to bar Pull-Up
6 Push-Up
21 Double Under

9/14/2018

9/14/2018

Warm-Up
3 Rounds
100 M Double Overhead Carry
250 Row
Split Jerk warm-up+Shoulder mobility (coach’s choice)

Skill

Every 90 seconds for 6 Rounds
3 Power Jerk (focus on speed, keep loads moderate)

Strength
15 Minutes to find
3 Rep max Split Jerk(3 count pause in receiving position)
then...
Every 90 seconds for 4 Rounds
3 Split Jerks @ 85% of 3RM (maintain 3 count pause in receiving position)

Conditioning
15 Minute AMRAP
10/8 Air dyne (calories)
10 Burpees
15 Goblet Squat (choose a KB)


9/13/2018

9/13/2018

Warm-Up
EMOM for
1:Jump Rope (freestyle. skip, double under, single, one legged hops. be creative every round)
2: 12-20 Standard Ring Row
3: Plank (holding a foam roller between your knees)

Strength
EMOM for 22 Rounds, alternating
Odd: 2 Strict press @ 85% of 3RM/ 95% of 5RM
Even: 2 Deadlift @ 85% of 3RM/ 95% of 5RM

Conditioning
”CFFB Kettlebell Swing test”
Minute on, minute off for 10 Minutes
30 American Kettlebell Swings (32/24 or a weight that challenges you beyond round 3)
If you do not complete the 30 swings in a minute, it is a miss. For every miss, Row 30 calories after the workout.

9/12/2018

9/12/2018

News:
- Earth fed muscle has arrived. Get it while it remains in powder form.

Warm-Up
Get your shoes ready…
2 Rounds
10 Pec hold Press
15 Pec front squat (constant movement, no stop at the bottom or top of squat)

Hang Snatch (below the knee)

Strength
1 rep max Hang Snatch (below the knee)
Every 90 seconds for 4 Rounds
Odd: 2 Reps @ 85% of 1RM
Even: 1 Rep @ 90% of 1RM
then…
1 Rep Max hang Clean (below the knee)
Every 2 Minutes for 4 Rounds
Odd: 2 Reps @ 85% of 1RM
Even: 1 Rep @ 90% of 1RM

9/11/2018

9/11/2018

Warm-up
EMOM for 12 Minutes
Min 1: 12-20 Push-ups (choose a number that will allow you consistency
Min 2: ME strict pull up (aim CTB until it fails) Sub ME bar hang straight into Gymnastic Ring Row
Min 3: Bike Ride (adding intensity each round

Strength
3 Rep Max Push Press
E2MOM for 4 Rounds
5 @ 80% of 3RM

Conditioning
"Jack"
Complete as many rounds as possible in 20 mins of:
10 Push Press (115/85)
10 Kettlebell Swings (24/16kg)
10 Box Jumps (24/20)

9/10/2018

9/10/2018

News
- While not really news. It's the moment you've all been waiting for: accessories are allowed back in the gym. You may now don your belts, shoes, wraps and straps. 

Warm-Up
2 Rounds
20 Glute Bridges
10 Side plank Clam Shells (per side)
then...
EMOM for 10 Rounds
Odd:*4+4+4 Reverse Lunge + Reverse Lunge + Front Squat
*start with empty bar and add weight as you see fit. Keep weight light to light-medium
Even: 5 Strict Knee to elbow (pause at the top)

Strength
3 Rep Back Squat
E2MOM for 4 Rounds
5 reps @ 80% of 3RM

Conditioning
3 Rounds
30 Russian Twist (each side, unweighted)
25 Medball Sit-up
20 Overhead reverse Lunge (left)
20 Overhead reverse Lunge (right)
 

9/7/2018

9/7/2018

Warm-Up
2 Rounds, 30 second stations
Single Under
single Leg single under
single leg single under
then...
12 Minutes of movement flow
8/6 Calorie Bike
Squat
Push-Up

Strength
Every 90 seconds for 11 Rounds
2 Front Squat @ 85% of 3RM/ 90% of 5RM
then...
Every 90 seconds for 11 Rounds
2 Bench Press @85% of 3RM/ 90% of 5RM

9/6/2018

9/6/2018

News
- Earth Fed Muscle orders are going out today at noon. Venmo me your order, less 20%(Labor Day sale) and get your tasty treats. Side note: The pumpkin spice protein just got dropped and I am very excited to stock up for the next year. Basic. 

Warm-Up
400 Meter Banded Kettlebell Carry
then...
Clean Warm-Up (below the knee)

Strength
2 Rep Max Hang Clean (below the knee)
then...
Every 90 Seconds for 4 Rounds
2 Hang Clean @ 85% of 2RM

Condtioning
"Rahoi!"
12 Minute AMRAP
12 Box Jumps (24/20)
6 Thrusters 95/65
6 Bar Facing Burpees

Finisher
4 Rounds each side
30 second side planks (rest 10 seconds between sides)

9/5/2018

9/5/2018

News
- Earth Fed Muscle orders are going out Thursday at noon. Venmo me your order, less 20%(Labor Day sale) and get your tasty treats. Side note: The pumpkin spice protein just got dropped and I am very excited to stock up for the next year. Basic. 

Warm-Up
200 Meter
20 sec on, 10 sec off for 10 rounds
Odd: Hollow Hold
Even: Superman Hold
then
10 Minutes to practice
Freestanding Handstand Hold (spotted)

Strength
10 Minutes to find..
5 Rep Max Strict Press
E2MOM for 3 Rounds
8 @ 80% of 5RM

Conditioning
"Nate"
20 Minute AMRAP
2 Muscle-Up
4 Handstand Push-Up
8 Kettlebell Swings (32/24kg)
OR
20 Minute AMRAP
6 Burpee Pull-up
12 Handstand Push-Up (straddle Push-Up
18 Kettlebell Swing (Russian, heavy)

9/4/2018

9/4/2018

News
-It's September! Let us all collectively shake the rust off and return to the gym. Everything is back to normal. All the classes, all the fun AND you guys are allowed to wear weightlifting shoes and belts NEXT WEEK. Can it get better? No.  I'm excited to see everyone getting back into the groove. 
- Earth Fed Muscle orders are going out Thursday at noon. Venmo me your order, less 20%(Labor Day sale). And get your tasty treats. I cannot stress this enough. The casein is a part of my every day ritual and is significantly less heavy than the stuff I used to get from GNC. 

Warm-Up
13 Minutes to accumulate work
45 second plank
10 Back Extensions
Push up (based on feel, not until failure)
Strict Chin up(based on feel, not until failure) sub cross strapped ring rows + 1 ME negative
100 Meter mixed carry (half farmer, half kb in rack. switch at the half)

Strength
15 Minutes to find..
5 Rep Deadlift
then..
3x8 @ 80% of 5RM

Conditioning
6 Rounds for time
10 Toes to bar
15 Sumo Deadlift High-Pulls (95/65)
35 Double Unders

9/1/2018

9/1/2018

News! 
- Both Sunday and Monday's classes are cancelled for Labor Day. Spend your weekend getting weird, eating and having fun. Fall is upon us and it's time to tighten your belts and clean your lives up. Get it out of your systems while you can. 


We're still not posting the workouts. Be Prepared to move. No, we're not running. 

8/31/2018

8/31/2018

News: 
- We will be closed Monday to observe Labor Day. Get some sun and get everything else out of your system.  Our weekend schedule has been updated on front desk. 

Warm-Up
EMOM for 15 Minutes
1: 8+8  Standing Uneven Dumbbell Press (heavy kettlebell in opposite hand)
2: ME Strict Pull-Up + Negative on last rep (sub 1 ME negative+ ME Ring Row w/ Crossed straps)
3: 8 Bent Over row
Add weight across all sets

Fitness
1-2-3-4-5-6-7-8-9-10
Power Clean + Jerk (155/105)
Between each Round
1 Round of Cindy
5 Pull-Up (sub Ring row)
10 Push-Up
15 Air Squat

8/30/2018

8/30/2018

Warm-Up
9 Minutes of Flow work
100 Meter Run
Air Squat
Single arm KB Swing(alternating)
Push Press(dumbbell)

Strength
EMOM for 22 Minutes: Alternating
Odd: 2 Back Squat @ 85% of 3RM/ 90% of 5RM
Even: 2 Push Press @ 85% of 3RM/ 90% of 5RM

Conditioning
5x250m Row Sprint
1:1.5 rest

8/29/2018

8/29/2018

Warm-Up
Hang Snatch (below the knee) Warm-Up

Strength
15 Minutes to find...
2 Rep Max Hang Snatch (below the knee)
then...
Every 90 Seconds for 4 Rounds
2 Hang Snatch @ 85% of 2RM

Conditioning
3-6-9-12-15-18
Toes to bar
Power Snatch (95/65)

8/28/2018

8/28/2018

News
-No run club this evening. We will be hosting run club on Thursday evenings ONLY for the remainder of the season. 

Warm-Up
EMOM for 4 Rounds (repeat entire cycle 4 times)
1: :60 Plank
2: 8+8 Reverse Lunge off deficit(45 # plates) add a KB+ weight after each round
3: :60 KB March (same KB as reverse lunge
4: Rest

Strength
5 Rep Front Squat
then...
E2MOM for 3 Rounds
8 @ 80% of 5RM

Conditioning
6 Rounds, each for time
10/8 Cal Bike  
15 Jumping Air Squats
8 Burpees
rest 90 seconds between rounds

8/27/2018

8/27/2018

News: 
- Run club will be Thursday's only for the rest of the season.  

Warm-Up
200 Meter Pec walk
1 Round of
20 Pec deadlift
20 Pec Press (focusing on keeping ribs down, butt squeezed and knees bent)
20 Pec Front Squat to parallel
then...
Hang power Clean warm-up

Extra Warm
tABata Single Leg Hollow hold (alternating)
10 rounds, 20 seconds on, 10 seconds off

Strength
5 Rep Max Bench Press
then...
E2MOM for 3 Rounds
8 @ 80% of 5RM

Conditioning
5 Rounds: 3 Minute AMRAPs
3 Hang Power Clean (165/105)
5 Handstand Push-ups(sub straddle push-up)
7 Pull-Up (sub ring row with crossed straps)
9 SDLHP (choose your Kettlebell adventure)