10/19/2018

10/19/2018

News
- Yoga will be cancelled this weekend.

Warm-Up
3 Rounds for quality
10 Kneeling Behind the Neck Strict Press, in jerk grip (30X)
10 Front Racked Deficit Lunge, each side (30X0)
10 Jumping Squat from above parallel - R1: Small Jumps, R2: Big Jumps R3: Jumps with bar
then…
Jerk technique review

Strength
1 Rep Max Split Jerk
then…
Every 2 Minutes for 5 Rounds
2 Jerks @ 90% of 1RM

Conditioning
3 Rounds, 1 Minute stations
Toes to bar
DB Push Press
Box Jump (24/20)
Assault (calories)
Burpee
Rest

10/18/2018

10/18/2018

Warm-Up
4 Rounds, 45 second stations
Assault Bike
Jump Rope
Dumbbell Front Squat (single dumbbell, held with both hands in front)
Ring Plank
- Goal is to work consistently through the first round and pick up speed over the course of all 4. No breaks.

Strength
Every 1:30 for 12 Rounds
1 Front Squat @ 95% of 3RM
then
Every 1:30 for 12 Rounds
1 Bench Press @ 95% of 3RM

10/17/2018

10/17/2018

News
- EFM stuff is in! Pick your orders up in the front.

Warm-Up
Power Snatch+Snatch Warm-Up

Strength
15 Minutes to find
1+1 Power Snatch+ Snatch
then…
Every 90 seconds x 4 Rounds

15 Minutes to find…
1+1 Power Clean + Clean
E2MOM x 4 Rounds
1+1 Power Clean + Clean

10/16/2018

10/16/2018

Warm-Up
Hang Power Clean+ Power Jerk warm-up

Strength
10 Minutes to find
2 Rep Max Strict Press
Every 90 seconds for 5 Rounds
3 Press @ 85% of 2RM

Conditioning
4 Rounds for time
400 Meter Run
11 Hang Power Clean & Jerk (135/95)

10/15/2018

10/15/2018

Warm-Up
8 Minutes of Flow Work
Pec Hold Front Squat
Single arm swing (alternating)
Push-Up
then…
4 Rounds
30 seconds on, 30 seconds off
Tuck Hold

Strength
2 Rep Deadlift
5x3 @ 85% of 2RM

Conditioning
14 Minute AMRAP
10+10 Dumbbell Snatch
10 Burpee Box Jump
10 Stiff leg toes to bar

10/12/2018

10/12/2018

News
- You may have noticed that there has been nothing in the refrigerator this week. One might assume that it’s just Justin being lazy(valid) BUT it is a casual observation that there might be a lack of paying for items in the fridge. We will chalk it up to “forgetfulness” or “Justin not being able to count”(also valid) and everything will be restocked come Monday. In the meantime, please feel free to square up any forgotten debts.
- Mom once said “If you’re early, you’re on time and if you’re on time you’re late.” Along those lines, if you’re ACTUALLY late, you’re fucking up and also:
A: Missing the warm-up which keeps you safe for exercise
2: Slowing the class flow down so we are in a never-ending cycle of lateness for the entire morning/afternoon.
3: Missing pieces of information that might also keep you safe or make you better
D: Disregarding the time of your classmates and coach.
5: Elevating the blood pressure of your coach.
Life happens and we’re not perfect. If you are going to be late, and its by more than 4 minutes, we ask you to consider coming to another class(so that we don’t suggest it to you once you get here). If you can’t swing another class or it’s the last one of the day, remember that you’re potentially walking into a room full of angry people who will likely corroborate alibis for each other in regards to your whereabouts. PS: showing up 1 minute before class when you have to change, take a shit, finish a phone call, go back outside to put quarters in the meeter, is not being on time.

Warm-Up
3 Rounds
20 Overhead Sit-up (pick an object that allows you full lockout overhead at the top of your sit-up)
15 Bro Air Squats (parallel only. Round 2: small jump, Round 3: big jump)
ME Strict CTB Pull-Up (sub x2 Cross strap Ring Row)
then…
Split Jerk Warm-Up

Strength
15 Minutes to work up to
Split Jerk 2 Rep Max
then…
E2MOM for 5 Rounds
2 Split Jerk @ 90% of 2RM

Conditioning
12 Minute AMRAP
10 Push Press (135/95)
200m Run
10 Toes to bar

10/11/2018

10/11/2018

Warm-Up
Every 3 Minutes for 6 rounds
Odd:
400 Meter Run
20 Front Rack Walking Lunge (start with 1 kettlebell, move to 2 Kettlebells, add weight each round)
Even:
15 Cal Bike
10 Half Kneeling Press(each side)

Strength
EMOM for 24 Rounds, alternating
Odd: 1 Back Squat @ 95% of 3RM
Even: 1 Push Press @ 95% of 3RM

10/10/2018

Warm-Up
2 Rounds
8 Windmill (per side, slow Descent)
8 Spidermen (per side pause in spider…manned…spider manned position)
30 second squat hold
then…
Snatch Warm-Up

Strength
2(1+1+1) Snatch Pull+Power Snatch+Snatch
Then
E2MOM for 5 Rounds
2(1+1+1)Snatch Complex @ 90% of 2RM

Conditioning
10 Box Jump 30/24
25 Russian Kettlebell Swing (32/24)
10 Overhead Squat (135/95)



10/9/2018

10/9/2018

News
- Last Chance to get in your EFM order! I’ll be placing the order by noon, today.

Warm-Up
Monster Band prehab
20 Steps Forward
20 Steps Backward
10 Steps left
10 Steps right
30 Air Squats
then…
3 Rounds for quality
10 Cossack Squat, each side (add a light KB for a SA front racked CS after the first round)
7 Box Jump (no rebend)

Strength
2 Rep Front Squat
no misses
then.. 
E2MOM for 5 Rounds
3 @ 85% of 2RM

Conditioning
10 Rounds for time
15 Wall Ball(unbroken)
30 Double Under (unbroken)

10/8/2018

10/8/2018

News:
-Our monthly Earth Fed Muscle will be going out on tomorrow at noon. If you would like to partake, Venmo Justin with your order details and the amount, less 10%.
- Our schedule will be limited today, due to the holiday. Please refer to FrontDesk for class schedule.

Warm-Up
200 Meter Pec Walk
EMOM for 10 Minutes
Strict Pull-Up
Push-Up
* Choose a rep scheme that will allow you to get through a single round at 40 seconds. Stay smooth and consistent across all rounds.

Strength
2 Rep Bench Press
E2MOM for 5 Rounds
3 @ 85% of 2RM

Conditioning
”G.I. Jane”
100 Burpee Pull-Ups for time

10/4/2018

10/4/2018

Warm-Up
15 Minutes of Continuous work
200 meter run
4 strict knee to elbow with 2 second pause at top
8 Cross strap ring row
16 Single arm KB swings (alternating)
ME Toes and nose handstand hold

Strength

EMOM for 24 Rounds
ODD: 1 Strict press @ 100% of 3RM
Even: 1 Deadlift @ 100% of 3RM

10/5/2018

10/5/2018

News:
-Our monthly Earth Fed Muscle will be going out on Tuesday at noon. If you would like to partake, Venmo Justin with your order details and the amount, less 10%.
- Our Monday schedule will be limited due to the holiday. Please refer to FrontDesk for class schedule.

Warm-Up

4 Rounds for PUMP
15 Single arm croc row (each side)
15 Bent over delt raise (dumbbells or plates)
15 Bent arm lying pull-over +
15 Skull crushers
ME Ring Plank

Conditioning
3 Rounds for time
100 Double Unders
50 Push-Ups
40 Dumbbell Snatch



10/3/2018

10/3/2018

Warm-Up
2 Rounds
10 Pec Stiff Leg Deadlift
10 Pec Front Squat (slow descent)
30 second Hollow Hold (crushing medal in pec hold)
then…
Clean Warm-Up

Strength

2(1+1+1) Clean Pull+Power Clean+Clean
Then
E2MOM for 5 Rounds
2(1+1+1)Clean Complex @ 90% of 3RM

Conditioning
30-20-10
Clean (95/65)
Box Jump (24/20)

10/2/2018

10/2/2018


Warm-Up
EMOM for 12 Minutes
Round 1: 40 second single under (switch jump every round)
Round 2: 7 Renegade Row Burpee
Round 3: ME Strict Chin-up (slow negative on last rep)

Strength
2 Rep Max Push Press
E2MOM for 5 Rounds
3 Push Press @ 80% of 2RM

Conditioning
14 Minutes AMRAP
20 Handstand Push-Up
20 Chest to bar Pull-Up
20 Ring Dip
20 Toes to bar

10/1/2018

10/1/2018

Warm-Up
1 Round through
20 Monster Band Steps forward (pause with foot mid aid)
20 Monster Band Steps Backward (paused)
10 Steps (left)
10 steps (right)
then…
3 Rounds (each side)
8 Suitcase Deadlift
8 Single Arm Reverse Lunge
8 Single Arm Press
8 One arm goblet Squat

Strength
15 Minutes to find…
*2 Rep Back Squat
E2MOM for 5 Rounds
3 Skwats @ 85% of 2RM
*2 , not 1. No misses. If you end up with 1, you end up with an angry coach.

Conditioning
6 Rounds, each for time
15/12 Calorie Bike
15 Thrusters (75/55)
1 Minute Rest Between Rounds

9/28/2018

9/28/2018

Terrible News:
- Good News/Bad News. Bad news first. We were unable to score any bays for top golf on Saturday. Good News. We scored bays on Sunday at noon. If you would still like to join us, there will be A NEW sign up sheet tomorrow(Khaled, you know what to do) but we’ve already reserved 2 bays so…lets do it.

Warm-Up
400 Meter Run
3 Rounds
10 Dumbbell Press in split
10 Dumbbell Lunges(forward)
10 Box Jumps (focus on landing with straight legs)
then…
Split jerk warm-up

Strength
15 Minutes to find 
1 Rep max Split Jerk(3 count pause in receiving position)
then...
Every 90 seconds for 4 Rounds
3 Split Jerks @ 85% of 1RM (maintain 3 count pause in receiving position)

Conditioning
15 Minute AMRAP
8 Pull-Up
10 Squat Jumps
12 Dumbbell Snatch(alternating)
200 Meter Run

9/27/2018

9/27/2018

Warm-Up
200 Meter Pec Walk
then… 8 Minutes of flow work (inhaling through your nose on the eccentric, exhaling through your mouth on the concentric. practice)
Squat
Press
KB Swing
*start with an air squat and push up and change the movement every round. Be creative. Feel free to swing as time progresses.

Strength
Every 90 Seconds for 11 Rounds
2 Bench Press @ 90% of 3RM
then…
Every 90 seconds for 11 Rounds
2 Front Squat @ 90% of 3RM

9/26/2018

9/26/2018

Warm-Up
Power Clean+Front Squat (from the floor!)

Strength
3 Rep Max Clean Pull+Power Clean(paused into Front Squat)
Then
E2MOM for 5 Rounds
3 Clean Complex @ 90% of 3RM

Conditioning
6 Rounds for time
10 Burpee
12 Single Arm Front Squat (choose a kettlebell that feels challenging. Switch arms per round)
10/8 Calorie Bike

9/25/2018

9/25/2018

News!
- Mega Urgent. We have a super important necklace lost in the gym and need help finding it. Please keep your eyes peeled for any random jewelry and return it to a coach if found.

- This Saturday we will be traveling to Top Golf in Edison for an evening of boozing, fooding, and swinging golf clubs. If you would like to join us, you have until Wednesday at noon to announce yourselves. There will be a sign up sheet in the gym. (Jay, grab a piece of paper and make a sign up sheet, thanks.) If you’re one of those “half assed planners that don’t commit until the 11th hour, stop being corny and sign up. You know you’re just online shopping or watching reruns of the office.

Warm-Up
E30seconds for 2 Rounds through
Single Under
Jumping Jack Single
Left leg single
Right leg single
then…
3 Rounds
1 Minute Plank
12 Half Kneeling Press (each side)
ME strict Pull-Up(sub 12-15 Cross strap Ring Rows + ME Chin over bar hang)

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

Conditioning
9 Minute AMRAP
15/12 Calorie Row
Handstand Push-Up (sub straddle w/ band)
Rest 3 Minutes
9 Minute AMRAP
30 Double Unders
8 Toes to bar

9/24/2018

9/24/2018

News
- This Saturday we will be traveling to Top Golf in Edison for an evening of boozing, fooding, and swinging golf clubs. If you would like to join us, you have until Wednesday at noon to announce yourselves. There will be a sign up sheet in the gym. (Jay, grab a piece of paper and make a sign up sheet, thanks.) If you’re one of those “half assed planners that don’t commit until the 11th hour, stop being corny and sign up. You know you’re just online shopping or watching reruns of the office.

Warm-Up
2 Rounds
12 Spidermen (pause in lunge)
10 Supermen
8 inchworms with push-up
then…
Hang (above the knee) Power Clean warm-up

Strength
3 Rep Deadlift(not touch and go)
E2MOM for 4 Rounds
5 Deadlift @ 80% of 3RM

Conditioning
10-15-20
Hang Power Clean (155/105)
30-20-10
Box Jump