12/13/2018

12/13/2018

News
- Please join us for a holiday celebration this Saturday at Hudson Hall in Downtown Jersey City. Party starts at 8:30PM(in the evening) and all are welcome!

Warm-Up

tABata: 6 Rounds
20 seconds on: tuck crunches
10 seconds on: tuck holds
then…
3 Rounds
10 Strict Knee to elbow
7 pull-Up Negative (5 second descent)
10 Strict Press (adding weight each round)

Bro-out
Ascending ladder for 12 Minutes
3,6,9,12,15….
Burpee
1,2,3,4,5,6…
Legless Rope Climb

Strength
Work up to a heavy set of 8 Bench Press
E2.5MOM for 5 Rounds
8 Bench Press

Accessory
4x20 band pull-apart


12/12/2018

News
- Please join us for a holiday celebration this Saturday at Hudson Hall in Downtown Jersey City. Party starts at 8:30PM(in the evening) and all are welcome!

Warm-Up
Hang Snatch + Overhead Squat Prep
then…
Every 90 seconds for 5 Rounds
5 overhead Squats (4240) (EMPTY BAR ONLY)

Skillz
EMOM for 12 Rounds
Hang Snatch variations
1-4: 1 Hang Muscle Snatch
5-8: 1 Hang Power Snatch
9-12: 1 Hang Snatch

Condtioning
3 Rounds for time
400 Meter Row
30 sumo squat jumps (32/24kg)
1 Mile Bike
15 Snatch Grip Deadlifts (90% of best snatch of the day)

12/11/2018

News
- Please join us for a holiday celebration this Saturday at
Hudson Hall in Downtown Jersey City. Party starts at 8:30PM(in the evening) and all are welcome!

Warm-Up
EMOM x 12 Minutes
1. 40 seconds of jump rope work (no singles or double unders allowed)
2. 12 + 12 Single Arm Dumbbell Press (each side)
3. 12 Bent over row (barbell)
4. ME L Hang (fight to the bottom of your hold) Minimum hold= 15 seconds. sub spotted L.

Skills
EMOM for 10 Minutes
1-8: 5 Push Press (from the floor)
9-10: 3 Push Press
goal is to end slightly heavier than last week for sets of 5, and two big sets of 3 at the end.

Conditioning
15 Minute AMRAP
ME double Under
Every break perform one round of..
5 Shoulder to overhead (185/125)
10 Plyo Push-Up/10 Chest to bar Pull-Up (alternate rounds)
Rest as needed between rounds

12/10/2018

News
- Please join us for a holiday celebration this Saturday at Hudson Hall in Downtown Jersey City. Party starts at 8:30PM and all are welcome!

Warm-Up
EMOM for 12 Rounds
1: 20 Push-Up Plus
2: ME Chin over Bar hold (min: 20 seconds)
3: 12 Ipsilateral Overhead Step up (L)
4: 12 Ipsilateral Overhead Step up (R)

Conditioning
4 Rounds
25 Kettlebell Swing (32/24)
15 Thruster (115/75)
10 Sandbag Squat

Strength
8 Rep max Front Squat (02X0)
then…
E2.5MOM for 2 Rounds
1: 8 @ 95%
2: 8 @ 90%

Accessory
3 Rounds
30 secs plank
15 sec single leg plank (each leg)
REST 30 secs
15 second side plank (each side)
30 secs plank
rest as needed

12/8/2018

News
- Restore your weary muscles. Yoga, tomorrow. 9:30am. Be there.

Warm-Up
5 Rounds for quality
10(1+1) Front racked reverse lunge+ step-up(each side, start unweighted and add weight each round)
10 sumo squat jumps
Pull-Up (Rounds 1 & 5: ME strict)(Rounds 2,3,4: Weighted 6-8 reps)
*sub spotted pull-ups (6-8 reps)
15 Minute Cap

Conditioning
20 Minute Partner AMRAP
You go, I go.
ME Toes to Bar
ME Devils Press
ME Wall Ball
Partner 1 does toes to bar to failure, Partner 2 rests
Partner 2 does toes to bar to failure, Partner 1 rests
Partner 1 does Devils press to failure, Partner 2 rests
follow the pattern folks, follow the pattern.

12/7/2018

News
- Yoga has been moved to 9:30am, Sundays! All are welcome, including non-members, to join us for an hour of self care and restoration.

Warm-up

Hang Clean warm-up + mobility

Skills
EMOM for 12 Minutes
Hang Clean Variations
1-4: 2 Hang Muscle Cleans
5-8: 2 Hang Power Cleans
9-12: 2 Hang Cleans

Conditioning
3 Rounds 5 Minute AMRAPS
30/24 Calorie Row
in remaining time
AMRAP of…
7 Burpees
5 Cleans (choose one of the 4 weights from your hang clean sets)

Finisher
4xME Stiff Leg Deadlift @ heaviest hang power clean double

12/6/2018


Warm-Up

3 Rounds
12 Gymnastic Ring Row
12 Push-Up (2020)
12 Pec Front Squat (30X0)

Strength
25 Minutes of continuous work structured as follows…
ME Back Squat @ 80% (choose an amount of reps that are tough, no failure), REST
2 Pull-ups; REST; 4 Pull-ups; REST; 6 Pull-ups; REST
Max Hollow Hold (to failure) REST
40 Hollow Hold flutters, Rest
Hollow Hold (to failure), Rest
40 Hollow hold flutters, Rest
6 Pull-ups; REST; 4 Pull-ups; REST; 2 Pull-ups, rest, repeat
Each set of rest= 30 seconds to 1 Minute
Sub spotted pull-up, all pull-ups are strict
* spotted pull-uppers NEED to work with a partner to achieve their reps. You cannot count on one coach running around to spot everyone.

Finisher
3x 90 second AMRAP of
forward lunges (40% of 1RM back squat)
rest 3 minutes between rounds

Accessory
4x10 Barbell Rollouts

12/5/2018

Warm-Up
Hang Snatch + Overhead Squat Prep
then…
Every 90 seconds for 5 Rounds
5 overhead Squats (4240) (EMPTY BAR ONLY)

Skillz
EMOM for 12 Rounds
Hang Snatch variations
1-4: 2 Hang Muscle Snatch
5-8: 2 Hang Power Snatch
9-12": 2 Hang Snatch
Reps do not need to be touch and go. Weight should be ascending across all sets.

Conditioning
2 Mile Bike
then..
4x 1/4 Mile Bike
Goal: maintain 2 mile pace

Accessory
4xME Bent over Row (use heaviest muscle snatch weight)

12/4/2018

News
- Yoga has been moved to 9:30am, Sundays! All are welcome, including non-members, to join us for an hour of self care and restoration.

Warm-Up
4 Rounds
25 feet Overhead Walk
10 ground to overhead
25 ft Overhead Walk
ME toes to bar (drop when the kip dies)

Strength
EMOM for 10 Minutes
5 Push Press (from the floor)
goal is to end slightly heavier than last week

Conditioning
15 Minute AMRAP
50 Double Under(sub 90 seconds of double under attempts)
15 Burpee
15 Ground to overhead (95/65)

Accessory
4x20 Seated Arnold Press (alternating)

12/3/2018

12/3/2018

Warm-Up
10 Minute AMRAP
10 Diamond pushup
10+10 Single Leg V-Up
10 Wallball
10 Slamball

Conditioning
4 Rounds for time
15 Russian Swing (unbroken, heavy)
10+10 Suitcase Step-Up
10 Box Jump (28/22)

Strength
8 rep max front squat (03X0)
then…
E3MOM for 2 Rounds
1. 8 @ 95%
2. 8 @ 90%

Accessory
4 Rounds
30 seconds ME SL glute bridge
30 seconds ME SL glute bridge
30 seconds abductions
1 Minute Rest

12/1/2018

Warm-Up
3 Rounds
30 seconds Flutter Kick (pec hold)
20 seconds off
30 seconds superman flutter
20 seconds off
then…
8 minutes of smooth moves
20 steps of death marching (alternating. you know, like walking)
10 dumbbell skwats
10 Seated Press/3 wall walk

Strength

5 Rounds
Pull-ups!
Shoot for at least 6-8 in each set, but attempt AMRAP!
Sets 1 & 5 are unweighted.
Sets 2,3,4 should be weighted.
Sub Spotted Pull-Up

Conditioning
17.4…sorta.
For time
55 Deadlifts, 225/155
55 Wall Balls, 20/14 lbs
55 Row Calories
55 Handstand Push-ups
18 Minute Cap
You can log this as 17.4, mark where your reps were at the end of 13 minutes, and continue working.
If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.




11/30/2018

News!
- Oh hey you’re up! Yoga has been moved from 9-10am to 9:30-10:30am.
- I don’t have anything to write here.

Warm-Up
Hang Muscle/Power/SQUAT clean warmup

Skills
EMOM for 12 Minutes
1-4: 3 Hang Muscle Clean (above the knee)
5-8: 3 Hang Power Clean
9-12: 3 Hang Clean
*goal is to add weight continuously across all sets

Conditioning
Cluster-F’(ran)ed
4 Rounds
15 Cluster (95/65)
15 Chest to bar Pull-Up

11/29/2018

News!
9:30am will be cancelled today. We apologize for the inconvenience.

Warm-Up

EMOM for 12 Rounds
1: 20 V-ups
2: 20 Shoulder taps (each side)
3: 8 Half kneeling Arnold Press (bad side) slow descent
4: 8 Half kneeling Arnold press (good side) slow descent

Conditioning
1KM Row TT
4x500 @ 500 meter pace
Rest 1 Minute between efforts

Strength
4x10 Bench Press AHAP

Accessory
3x15 Barbell Roll-out

11/28/2018

Warm-Up
Hang Snatch + Overhead Squat Prep
then…
Every 90 seconds for 5 Rounds
5 overhead Squats (4240) (EMPTY BAR ONLY)

Skills
EMOM for 12 Rounds: Hang Snatch
1-4: Hang Muscle Snatch
5-8: Hang Power Snatch
9-12: Hang Snatch
*Weight should be increasing over rounds


Conditioning
27-21-15-9
Snatch Grip Deadlift (60-65% of top set of snatches for the day)
Plyo Air Squat
Box Jump

Accessory
4x8 Kneeling BTN Snatch Press (5 second descent)

11/27/2018

11/27/2018

Warm-Up
2 Rounds, 30 second stations
single under
1 Leg Jump (left)
1 leg Jump (right)
then…
Every 3 Minutes for 4 Rounds
12 Reverse Laying Fly
12 Single Arm High Pull (each side
7 Pull Up negatives (5 second descent)

SKILLS
10 Minutes to work up to…
Heavy strict press From the Floor
EMOM for 9 Rounds
1-3: 5 Press (60%)
4-6: 5 Push Press (70%)
7-9: 5 Shoulder to overhead (80%)

Conditioning
15 Minute AMRAP
ME Double Under
ME Hang Power Clean (135/95)
ME Push-Up
Rest as needed

Accessory
4x10 Bicep curl

11/26/2018

11/26/2018

Warm-Up
1/2 Mile Bike
then…
4 rounds for quality
15+15 Paloff Press
15 Second L sit (rest 10-15 seconds between movements)
Even: 8(1+1) Curtsy squat + lateral lunge (8 reps on left, then on right)

Conditioning
40-30-20-10
Wall Ball
Calorie Bike
ME straight legged toes to bar after every set (stop when kip disappears)

Strength
10 Rep Max Front Squat
E2.5MOM for 2 Rounds
1: 10 Reps @ 95%
2: 10 Reps @ 90%

Accessory
3x15+20 Banded Glute Bridge+ abductions

11/24/2018

Warm-Up
12 Minute EMOM
1. 20 second hollow + 20 second superman
2. 12(1+1) Staggered stance KB Row+ KB Deadlift (left) add weight each round
3. 12(1+1) Staggered stance KB Row+ KB Deadlift (right)
4. 40 Russian twist (unweighted)

Conditioning
7 Rounds for time
9 Wide stance Sandbag Squat
7 Burpee Pull-up
5 Deadlift (315/225) (scale to between 70-75% of 1RM. scale lower if you feel the need to belt up.
18 Minute Cap

Strength
Every 90 seconds for 10 Rounds
Odd: Pull-up 6-8 reps
Shoot for at least 6-8 in each set, but attempt AMRAP!
Sets 1 & 5 are unweighted.
Sets 2,3,4 should be weighted.
Sub Spotted Pull-Up
Even: 8 stiff legged Deadlift (try and add 5-10lbs to last weeks sets)

11/23/2018

Warm-Up
EMOM for 16 Minutes
1: 6-12 Mixed Grip Pull-Up (sub spotted mixed grip pull-ups) switch grip each round
2: 8 Straight legged Box Jumps
3: 12 Dumbbell Push Press
4: Rest

Skills
EMOM for 9 Minutes
1-3: 7 Hang Muscle Cleans @ 60% of 1RM Hang Muscle Clean
4-6: 7 Hang Power Cleans @ 70%
7-9: 7 Hang Cleans @ 80%

Conditioning
15 Minute AMRAP
10 SA Dumbbell Thruster (50/35) each side
10 Power Clean (115/75)
10 Box Jump (24/20)

Strength
E3MOM for 3 Rounds
12 Bench Press @ 70-75%

11/22/2018

News
- You will notice that there are some boxes in the front of the gym. Ximena would like to ask everyone to, in this time of need, look through your closet and consider donating a coat, sweatshirt, or the like to the less fortunate. If you’d like, leave whatever you can spare in those boxes. Many thanks.

Warm-Up
8 Minutes of Flow
Single Arm Goblet Squat (alternate each round)
Push-Up
Strict Knees to armpits
Kettlebell Swing

Conditioning
Teams of 3
For Time
300 Average BW Back Squats
1 Bar per team. Each member does an equal share of reps. Break it up however you choose.

11/21/2018

News
- You will notice that there are some boxes in the front of the gym. Ximena would like to ask everyone to, in this time of need, look through your closet and consider donating a coat, sweatshirt, or the like to the less fortunate. If you’d like, leave whatever you can spare in those boxes. Many thanks.
- 8:30 is now added to the schedule. Swear.

Warm-Up
1/2 mile bike
2 Rounds
10 Windmills
10 OH Forward Lunges (contralateral)
10 Half Kneeling Press (contralateral)
10 SA Corkscrew/overhead squat
*go through all movements on one side first, then switch arms
Hang Snatch (muscle/power/full) Warm-Up

Skills
EMOM for 9 Rounds
1-3: 7 T&G Hang Muscle Snatch @ 60% of 1RM Hang Muscle Snatch
4-6: 7 T&G Hang Power Snatch @ 70% of 1RM HMS
7-9: 7 T&G Hang Snatch @ 80% of 1RM HMS

Conditioning
2 Mile Bike TT
6x .5 Mile Bike @ average Mile pace.