1/17/2018

1/17/2018

Warm-Up
2 Rounds: Partner Warm-Up
P1:Row 5 Calories (just arms)
Row 5 Calories (just legs)
Row 10 Calories (full row)
P2: Round 1 Wall sit hold
      Round 2 Double KB Rack Hold

Extra Warm
1x ME set Chest to bar Pull-Up(until kip fails)

Strength
5 sets of 3
Strict Chin-up AHAP
sub 5x5+ME strict Chin up(30X1)+ Burnout set(add a green band to make it lotsarepsa

Conditioning
Heavy Jackie
1000/800 Meter Row
50 Thrusters (65/45)
30 Chest to Bar Pull-Up(sub ring row)

Finisher
4x1 Minute Plank
Rest 1 Minute between sets
 

1/16/2018

1/16/2018

Warm-Up
Power Clean+ Power Jerk Warm-Up

Extra Warm
ME set of Toes to Bar(until Kip fails)

Strength
Warm up to a medium/heavy 3 Rep Power Jerk( from the floor)
EMOM for 12 Rounds: alternating
Odd: 3 Power Jerks (add weight each round. Last round should be maximal)
Even: 60% toes to bar(if you missed reps last week, stick to the same rep scheme from then)

Conditioning
3 Rounds
15 Power Clean + Jerk (115/75)
25 Burpees

Finisher:(on your own)
4x12 Back Extension +20 second superman hold


Weightlifting Club
E2MOM for 5 Rounds
2 Hang Snatches (power position) 70%(add weight if possible)

E2MOM for 5 Rounds
2(1+1) Snatch Pull to hip +Snatch 80%(add weight if possible)

then...
E2.5MOM for 4 Rounds
3 Floating Extensions 95%

1/15/2018

1/15/2018

Warm-Up
3x12(band across mid-foot)
Glute bridge
Side step(each side)
Air Squat
then
Tabata: alternating movements
Odd: Shoulder taps: toes and nose (sub pike position shoulder taps)
Even: Jumping Air Squat

Extra Warm
ME Handstand Push-Up(absolute fatigue)

Strength
15 Minutes to establish...
3 Rep Max Back Squat
then...
EMOM for 10 Rounds, alternating reps
ODD: 4 Back Squat
EVEN: X HSPU(65% of ME) keep same number from last week if you had to break up/missed reps

Conditioning
For time:
20 Front Squats  (205/145) 
30 Box Jumps (30/24)
40 Kettlebell Swings (53/35)
50 Wall Balls (20/14)
15 Minute Cap

1/13/2018

1/13/2018

Announcements
- THERE IS STILL TIME!!! RP STRENGTH GROUP NUTRITION CHALLENGE LETS GOOOOOOO!!!!
Step 1: Choose your destiny: Select a Template from the following list and use the code 2018bayonne20.  Need a hand? Shoot me a message or see me in the gym(or ask me questions at  noon)
Step 2: I will invite you to a facebook group: Pretty self explanatory. I'll do that at some point today
Step 3: TODAY at 12 we will have a brief meeting going over any type of big questions you guys may have regarding anything involving the templates, planning or execution. 
Step 4: Sunday is prep day. Monday is day 1. 
Step 5: Success. Everyone stares at us.

Warm-Up
Bar Work- Hang Power Clean to power Jerk

Saturday Fun
"DT"
5 Rounds @ (155/105)
12 Deadlift
9 Hang Power Cleans
6 Shoulder to overhead
15 Minute Cap

but you gotta do bodyweight stuff too...
It's a surprise tho.
 

10/12/2018

10/12/2018

Announcements
- RP strength challenge is ready to go!
Step 1: Choose your destiny: Select a Template from the following list and use the code 2018bayonne20.  Need a hand? Shoot me a message or see me in the gym. 
Step 2: I will invite you to a facebook group: Pretty self explanatory. 
Step 3: Saturday at 12 we will have a brief meeting going over any type of big questions you guys may have regarding anything involving the templates, planning or execution. 
Step 4: Sunday is prep day. Monday is day 1. 
Step 5: Success

Warm-Up
3 Rounds
10 Close Stance Air Squats
8 Single Arm Cossack Thruster (left arm, to the left)
8 Single Arm Cossack Thruster (right arm, to the right)
6 Burpee into vertical Jump

Extra Warm
ME Set of Ring Dips

Conditioning
"12.5"
As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
12 Thrusters, 100/65 lbs
12 Chest-to-bar Pull-ups
15 Thrusters, 100/65 lbs
15 Chest-to-bar Pull-ups
18 Thrusters, 100/65 lbs
18 Chest-to-bar Pull-ups
21 Thrusters, 100/65 lbs
21 Chest-to-bar Pull-ups

Then...
Strength
10 Minutes to warm up to 3RM Front Squat

Accessory
EMOM for 16 Minutes
4 Front Squat (80% of 3RM)
X Ring Dip (60% of ME)

1/11/2018

1/11/2018

Announcements
- RP strength challenge is ready to go!
Step 1: Choose your destiny: Select a Template from the following list and use the code 2018bayonne20.  Need a hand? Shoot me a message or see me in the gym. 
Step 2: I will invite you to a facebook group: Pretty self explanatory. 
Step 3: Saturday at 12 we will have a brief meeting going over any type of big questions you guys may have regarding anything involving the templates, planning or execution. 
Step 4: Sunday is prep day. Monday is day 1. 
Step 5: Success

Warm-Up
2 Minutes: Single Unders
3 Rounds
7 Push-Up (2020)
5 Single Arm Ring Row (20X2)
3 Strict Toes Through Rings (50X0)

Extra Warm
1 Set ME TTB(until kip goes)

Strength
15 Minutes to find..
3 Rep Max Bench Press
then...
EMOM for 12 Minutes
4 Bench Press @ 80% of 3RM
X toes to bar (60%) of ME (if you were unable to complete sets from last weeks attempt, stay at last week's set numbers)

Conditioning
"Annie"
50-40-30-20-10
Double Under
Sit-Up

Weightlifting Club
E2MOM for 4 Rounds
3 Hang Snatches (power position) 70%

E2MOM for 5 Rounds
3(1+1) Snatch Pull to hip +Snatch 80%

then...
E2.5MOM for 4 Rounds
3 Pause Snatch Extensions 90%

1/10/2018

1/10/2018

Announcements
- I got the date right. 
- RP strength challenge is ready to go!
Step 1: Choose your destiny: Select a Template from the following list and use the code 2018bayonne20.  Need a hand? Shoot me a message or see me in the gym. 
Step 2: I will invite you to a facebook group: Pretty self explanatory. 
Step 3: Sunday is prep day. Monday is day 1. 
Step 4: Success

Warm-Up
Snatch Warm-Up

Strength
Warm up to a heavy single on the snatch

Conditioning
4 Minute AMRAP 50/40 Calorie Row
In remaining Time:
AMRAP of Snatch (60% of Max from the day)
rest 90 seconds
4 Minute AMRAP 40/32 Calorie Row In remaining Time: AMRAP of Snatch (70% of Max from the day)
rest 90 seconds
4 Minute AMRAP 30/24 Calorie Row In remaining Time: AMRAP of Snatch (80% of Max from the day)
rest 90 seconds
4 Minute AMRAP 20/16 Calorie Row In remaining Time: AMRAP of Snatch (90% of Max from the day)

1/9/2018

1/9/2018

Announcements
- I have been writing 2017 on the posts for the last 9 days. Why has no one said anything to me? 
- Last call for 90 day nutrition challenge! Get your name and email address to me by today so we can get this rolling by the weekend(you're going to need to shop). Cost for the challenge is $80.

Warm-Up
Power Clean Warm-Up

Extra Hot
1 Set ME kipping HSPU(if last week you had more than 10,  add 2" deficit)

Strength
EMOM 12 (alternating rounds)
Odd:3 Deadlift Even:
HSPU(60% of ME)

Conditioning
20 Minute AMRAP
8 Power Clean (155/105)
14 Box Jump over(lateral)
8 Burpee

1/8/2018

1/8/2018

Warm-Up
500 Meter Row
3 Rounds each side
8 Single Arm Swing to-high Pull
8 Single Arm Push Press
8 Corkscrew Squat
(start easy on the kb weight, move up to medium for rounds 2,3)

Extra Hot
ME Chest to bar Pull-Up(until kip fails)

Strength
EMOM 12(alternating Rounds)
Odd: Chest to bar Pull-Up(60% of ME)
Even: 3 Overhead Squat(heavy, add weight across all sets)

Conditioning
10 Kettlebell Snatch(L)
10 Overhead Walking Lunge(Left arm left leg steps forward)
10 Kettlebell Snatch(R)
10 Overhead Walking Lunge(Right arm Right leg forward)
25 Wall Ball (goal is unbroken for all rounds)

Finisher
4x8
Single Arm Bent over Row(20X2)

1/6/2018

1/6/2018

Warm-Up
1000 Meter Row
3 Rounds
10 Single Leg RDL
10Single Arm Push Press
10 Vertical Jumps

Extra Warm
ME set of Toes to bar(stop when the kip dies)

13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

Strength
EMOM for 16 Minutes
5 Deadlift(Add weight each round)
X Toes to bar(60% of ME)
 

1/5/2018

1/5/2018

Weather update: class schedule adjustment
Early Morning Classes are cancelled. 9:30am is a go! Afternoon classes are regularly scheduled(for Friday. check the schedule) except for 7pm which will be our WEIGHTLIFTING CLUB.

Announcements
- 2018 is upon us! Check out whats coming up this first quarter at CFB. 
- We have had a GREAT response about the upcoming nutrition challenge. If you would like to get involved please let me know ASAP so we can get this thing rolling. Details ^^^. We currently have 12 of 15(minimum) spots filled. 

Let's try this again....

Warm-Up
Clean Warm-Up
HIp mobility

Strength
12 Minutes to find
3 Rep Max Touch and go Clean(every set must be 3 reps. minimum 5 working sets)

Conditioning
6 Rounds: Each for time
4 Rep Max Touch and go Clean(80% of 3RM)
10 Burpee(bar facing)
25 Double Under(unbroken)
Rest 90 seconds
Goal is consistency in intensity across all sets

Finisher (on your own)
4 Sets of a+b
5 Tempo Wide grip CTB Pull-Ups (20X2)
20 Back Extensions
Rest as needed

Weightlifting Club
E2MOM for 4 Rounds
1+2+2 Power Snatch+ Push Press+ Overhead Squat (80%)

E2MOM for 6 Rounds
1 Snatch
85,90,85,90,85,90%
then...
3 attempts at a heavy single

E2.5MOM for 4 Rounds
3 Snatch Extensions @100%

1/4/2018

1/4/2018

Weather update!!!
We will be cancelling early morning classes with a TBD for 9:30am and the rest of the day. While we are unsure of the amount of snow that will accumulate over the next day, safety is always paramount when taking scheduling into consideration when dealing with snow. stay tuned, check the schedule for more updates and BE SAFE! 

Announcements
- 2018 is upon us! Check out whats coming up this first quarter at CFB. 
- We have had a GREAT response about the upcoming nutrition challenge. If you would like to get involved please let me know ASAP so we can get this thing rolling. Details ^^^. We currently have 12 of 15(minimum) spots filled. 

Warm-Up
Clean Warm-Up
HIp mobility

Strength
12 Minutes to find
3 Rep Max Touch and go Clean(every set must be 3 reps. minimum 5 working sets)

Conditioning
6 Rounds: Each for time
4 Rep Max Touch and go Clean(80% of 3RM)
10 Burpee(bar facing)
25 Double Under(unbroken)
Rest 90 seconds
Goal is consistency in intensity across all sets

Finisher (on your own)
4 Sets of a+b
5 Tempo Wide grip CTB Pull-Ups (20X2)
20 Back Extensions
Rest as needed

Weightlifting Club
E2MOM for 4 Rounds
1+2+2 Power Snatch+ Push Press+ Overhead Squat (80%)

E2MOM for 6 Rounds
1 Snatch
85,90,85,90,85,90%
then...
3 attempts at a heavy single

E2.5MOM for 4 Rounds
3 Snatch Extensions @100%

1/3/2018

1/3/2018

Announcements
- 2018 is upon us! Check out whats coming up this first quarter at CFB. 
- We have had a GREAT response about the upcoming nutrition challenge(10 of 15 people already enrolled). If you would like to get involved please let me know ASAP so we can get this thing rolling. Details ^^^. 
- I am ordering another batch of Lurong Living Paradigm Protein this evening. If you would like to get in one the order, please let me know. Each bag is $55. 

Warm-Up
3 Rounds
10 Sumo Stance Good Morning into BTN Push Press (45/35)
10 Box Jump(short enough so knees are basically locked out on landing)
5 Upside down air squats(33X1)

Extra Warm
1 set ME Kipping HSPU(until fatigue)

Strength
EMOM for 12 Minutes(alternating reps)
Odd: 60% HSPU
Even: 13 Russian KB Swing(challenging for 13)

Conditioning
6 Rounds
15/12 Calorie Row
12 Push-Up
7 Power Jerk(something that can be done unbroken, but is challenging for reps 7-8)






 

1/2/2018

1/2/2018

Announcements
- 2018 is upon us! Check out whats coming up this first quarter at CFB. 
- I am ordering another batch of Lurong Living Paradigm Protein. If you would like to get in one the order, please let me know. Each bag is $55. 

Warm-Up
500 Meter Row
3 Rounds
5 False Grip Ring Pull-Up/ Row (20X1)
10 Zombie Squat(45/35) (33X0)
ME L- hang(go for perfection over time)

Extra Warm
ME Chest to bar Pull-Up(stop when the kip dies/when you miss the bar 2X)
OR
5 Minutes to find a band setting that allows for 7 challenging CTB reps

Strength
12 Minute EMOM(alternating rounds)
Odd: Chest to bar Pull-Up (60% of ME)
OR
7 CTB Pull-Ups(banded)
Even: 5 Front Squat (add weight each round)

Conditioning
15 minute AMRAP
30 Double Under
15 Wall Ball(unbroken)
10 Dumbbell Snatch(alternating)

Weightlifting Club
E2MOM for 4 Rounds
1+2+2 Power Clean+ Front Squat+ Power Jerk (80%)

E2MOM for 6 Rounds
1 Clean and jerk
85,90,85,90,85,90%
then...
3 attempts at a heavy single

E2.5MOM for 4 Rounds
3 Clean Extensions @100%

12/30/2017

12/30/2017

Announcements: Holiday Schedule
- January 1st (Closed)
-January 2nd (Time to rage in 2018)

Warm-Up
2 Rounds
20/16 Calorie Row
25 Abmat Sit-ups
15 Ring Row
5 Burpee

Extra Hot
Abmageddon
Teams Of 2
4 Minute AMRAP
P1: 20 Russian Twist(alternating)
P2: Plank Hold
Rest 1 Minute
4 Minute AMRAP
P1: 30 flutter Kick(2 count=1 Rep)
P2: Plank Hold

Conditioning
3 Rounds
40 Air Squats
30 Russian Swings (aim for unbroken for the first set)
20 Thrusters (aim for unbroken for the first set)
10 Sandbag Cleans

12/29/2017

12/29/2017

Announcements: Holiday Schedule
- January 1st (Closed)
-January 2nd (Time to rage in 2018)

Warm-Up
500M Row
3 Rounds
5 False Grip Chest to ring Pull up(sub false grip Ring Row)
10 Light/medium Single Arm Kettlebell Swings (each side)
10 Cossack Goblet squat

Extra Warm
4x ME Push-Up
3x Until you slow
1x All out

Strength
5 Rep Max Push Press
( Each set leading up to 5RM must be a set of 5)

Conditioning
4 Rounds
7 Ring Muscle-Up(sub x2 ring dip)
9 Clean and Jerk (Any way, touch and go.)
11 Box Jump (36/30in)

12/28/2017

12/28/2017

Announcements: Holiday Schedule
- January 1st (Closed)
-January 2nd (Time to rage in 2018)

Warm-Up
Hang Snatch Warm-Up

Strength
3 Rep Max Hang Snatch

Conditioning
6 Rounds
6 Hang Snatch (squat)
20 Wall Ball
X Toes to bar
(shoot for a weight and toes to bar number that allows for consistent, unbroken but challenging reps. Once you pick the number, you're stuck with it. There's no scaling mid workout)

Weightlifting Club
E2MOM for 4 Rounds
2+1+1 Power Clean+ Front Squat+ Power Jerk (80%)

E2MOM for 7 Rounds
1 Clean and jerk
80,85,90,85,90,85,90%

E2.5MOM for 4 Rounds
3 Clean Extensions @90%

12/27/2017

12/27/2017

Announcements: Holiday Schedule
- January 1st (Closed)
-January 2nd (Time to rage in 2018)

Warm-Up
6 Minute AMRAP
20 Single (tall and slow)
5 Push-up(2020)
5 Single Arm High Pull(each side) Light

Strength
5 rep Max weighted chin-up
each set must be 5 reps. Athlete must do at least 5 sets to get to his/her 5RM. 
Sub
6x5 Banded Chin up(20X2)

Conditioning
18 Minute AMRAP
35 Double Under
8 Burpee over bar
12 Sumo Deadlift High-Pull
12 Push Press

Finisher
5x10 Bench Rows (dumbbells)

12/26/2017

12/26/2017

Announcements: Holiday Schedule
- December 26th (Open, afternoons only) 
- January 1st (Closed)
-January 2nd (Time to rage in 2018)

Warm-Up
4 Minute AMRAP
10 Banded Glute Bridges
Clam Shell
Air Squat (2020) (10# plate held in Front
then... 
4 Minute AMRAP
20 Walking Lunge steps
5 Burpee to inch worm

Strength
E2.5MOM for 5 Rounds
5 Front Squats @ 100% of 10RM
Add 10 Lbs to last 5x5 Front Squat

Conditioning
5 Rounds
300 Meter Row
15 Pull-Up
15 Box Jump

Finisher
4x10 Double Front Rack Single Leg Squat

Weightlifting Club
E2MOM for 4 Rounds
2+1 Power Snatch+ Overhead Squat (80%)

E2MOM for 7 Rounds
1 Snatch
80,85,90,85,90,85,90

E2.5MOM for 4 Rounds
3 Snatch Extensions @90%

The Arnold is upon us! For those of you who participate in our weightlifting club and have an interest in competing in the Arnold/American Open series 1. We are beginning our 10 week lead up to the event. Here are some important links to get you started on your quest. 

1: Do you qualify for AOS1? You need to convert your best lifts into kilograms. May god have mercy on your souls. 
2: You "qualify" but you need to qualify. Here's a qualifying meet you(s) should sign up for.  It's close to today and far away but this is life. 
2.5: "I tried to sign up but it says I need to be a member of USAW." Thats right. You can't do club things if you're not in the club. (Don't forget to affiliate with Bayonne Weightlifting Club). 
3: Sign up for AOS1.

If you have any questions about the qualifying or sign-up process, let me know in class tomorrow and I'll handle questions in front of class. 

12/23/2017

12/23/2017

Announcements: Holiday Schedule
- Christmas Eve (closed, its Sunday gang)
- Christmas Day (closed, C'MON)
- December 26th (Open, afternoons only) 
- January 1st (Closed)
-January 2nd (Time to rage in 2018)

Warm-Up
3 Rounds
20 Overhead Sit-Up
10 Split Thrusters (each side
10 Single Arm deadlift (each side)

Conditioning
50 Tuck Crunches
40 Wall Ball (14/10)
30 Burpee
20 Ground to Overhead (any style) (115/75)
50  weighted Abmat sit-up
40 Wall Ball (20/14)
30 Burpee
20 Ground to overhead (175/115)
50  toes to bar
40 Wall Ball
30 Burpee
20 Ground to Overhead (205/135)