8/16/2018

8/16/2018

News: 
Yoga will be cancelled this Sunday. 

Warm-Up
2 Rounds, 30 second stations
single under
Ski single/ jumping jack
Bell Single /scissor
then...
6 minutes of flow:switch movements at minute 3
Sumo Air Squat/ squat jump
Push-Up/ Diamond Push-up
L hang/ straight leg Toes to bar

Strength
Every 90 seconds for 10 rounds
3 Front Squat @ 80% of 3RM OR 100% of 8RM
then...
Every 90 seconds for 10 rounds
3 Bench Press @ 80% of 3RM OR 100% of 8RM

Conditioning
"Annie"
50-40-30-20-10
Double Under (no escape, must do double unders. modify reps to get it done)
Abmat Sit-up
12 minute cap
 

8/15/2018

8/15/2018

News: 
Yoga will be cancelled this Sunday. 

Warm-Up
Tall Snatch+ Hang Power Snatch Warm up

Extra Warm
Every 75 Seconds for 5 Rounds
3  Tall Snatch(catch right above parallel)

Strength
13 Minutes to find...
Heavy 3 for the day
Hang Power Snatch* (Below the knee)
then...
Every 90 seconds for 4 Rounds
3 Hang Power Snatch* 85% of 3RM (below the knee)
*3 second pause in receiving position for each rep

Conditioning
21-15-9
Power Snatch (115/75)
Box Jump (24/20)

8/14/2018

8/14/2018

News: 
- Earth Fed Muscle is in! If you placed an order, it is located in the front in the giant box. Feel free to grab what you ordered. 
- Yoga will be cancelled this Sunday. 

Warm-Up
200 Meter Pec Walk
2 Rounds for quality
10 Pec Overhead Press
10 Pec Deadlift
10 Pec Front Squat
Slow control on the descent
Hang Power Clean & Power Jerk Warm-Up

Strength
4+4 Press in Split(Switch split stance between reps, 10-15 seconds between 4+4)
Every 3 Minutes for 3 Rounds
6+6 Press in Split @ 80% of 4+4

Conditioning
5 Rounds for time
12 Ring Push-Up
15/12 Row (calories)
12 Hang Power Clean & Jerk (95/65)

8/13/2018

8/13/2018

Long weekend! Get ready for a fun week.
News: 
Yoga will be cancelled this Sunday. 

Strength
3 Rounds
10 Banded Good Morning (go from unweighted to heavier KB each round)
8 Ring Row (1 second pause at top/bottom)
6 Vertical Jumps (quarter of a squat start. increase effort each round)

Extra Warm
Death By: Strict Chest to bar Pull-Up
Minute 1: One CTB Pull-Up
Minute 2: Two CTB Pull-Up
Minute 3: Three CTB Pull-Up
Continue until failure. If you fail before the cap, each round is a ME attempt at strict pull-ups. 
Cap- 10 Minutes
Sub: 10 Minute EMOM
Odd: ME Chin over bar to negative(struggle city)
Even: 10 Double Handed Bent Over Rows

Strength
13 minutes to find
8 Rep Deadlift
then... E3MOM for 2 Rounds
12 @ 80%

Conditioning
For time
80 Russian Swings (32/24)
30 Cal Bike
60 Single Arm KB squat (switch every 10) Same weight as KB Swing
30 Cal Bike
40 Burpee Box Jump
30 Cal Bike

8/10/2018

8/10/2018

News!
- MEGA IMPORTANT: We will be taking care of some gym maintenance throughout the weekend. Friday schedule will be early mornings only. 7:15 class has been added on the schedule. Saturday and Sunday we are officially closed. I know this is a bummer but it's a necessary evil that must occur so we can enjoy flat, even floors for another 6 months. 
- Hey y'all! We would appreciate it if you could fill out this survey regarding our gym. Last chance. These are totally anonymous. No judgement. 

Warm-Up
3 Rounds
5(1+1) Press+ Narrow Grip OHS (go as low as you can manage)
7 Strict Knee to elbow(pause at top)
9 Air Squat
then...
Power Jerk Review

Skill
Every 90 seconds for 5 Rounds
3 No foot Power jerk (3 second pause each rep)

Strength
1 Rep max power Jerk
then...
Every 90 seconds for 4 Rounds
2 Power Jerks @ 85% of 1RM

Conditioning
"Cindy" OR "Mary"
20 Minutes AMRAP
5 Pull-Up - 5 Handstand Push-Up
10 Push-Up - 10 Pistols (alternating)
15 Air Squat - 15 Pull-Up

Rules for choosing a workout: If you have never completed Cindy Rx before, need to scale Mary in any way, or have scored below 15 rounds in Cindy in your last attempt you MUST do Cindy. No debates. 

8/9/2018

8/9/2018

News: Lotta stuff going on this week. 
- Earth Fed Muscle time! I will be putting out an order tomorrrow morning. If you would like to put in an EFM order please Venmo me your details with the amount(less 15%). As an FYI: I cannot live without my nightly casein and ZMA. Good sleep is good life. 
- MEGA IMPORTANT: This Friday we will be taking care of some gym maintenance throughout the day. As a result, our Friday schedule will be early mornings only. 7:15 class is on the schedule. Saturday and Sunday we are officially closed. I know this is a bummer but it's a necessary evil that must occur so we can enjoy flat, even floors for another 6 months. 
- Hey y'all! We would appreciate it if you could fill out this survey regarding our gym. Last chance. These are totally anonymous. No judgement. 

Warm-Up
10 Minute Hip mobility: Coach's choice
then...
7 Minutes of Flow
Air Squat (switch to jumping Squat at 3:30)
Russian Kettlebell Swing
Handstand Hold (toes and nose)

Strength
Every Minute for 20 Rounds: alternating
Odd:3 Back Squat @ 80% of 3RM OR 100% of 8RM
Even: 3 Push Press (from the floor) @ 80% of 3RM OR 100% of 8RM

Conditioning
8 Minute AMRAP: Teams of 3
P1: Banded Sprint: 100 meters
P2: Rest
P3: Holding Banded Sprint
Continuous. Movement. Sprints should be devastating to your soul.

8/8/2018

8/8/2018

News: Lotta stuff going on this week. 
- Earth Fed Muscle time! I will be putting out an order tomorrrow morning. If you would like to put in an EFM order please Venmo me your details with the amount(less 15%). As an FYI: I cannot live without my nightly casein and ZMA. Good sleep is good life. 
- MEGA IMPORTANT: This Friday we will be taking care of some gym maintenance throughout the day. As a result, our Friday schedule will be early mornings only. 7:15 class is on the schedule. Saturday and Sunday we are officially closed. I know this is a bummer but it's a necessary evil that must occur so we can enjoy flat, even floors for another 6 months. 
- Hey y'all! We would appreciate it if you could fill out this survey regarding our gym. Please. Please just do the GD survey. THIS IS WHY WE CAN'T HAVE NICE THINGS PEPPER. 

Warm-Up
Hang Snatch Review(power position/above the knee)

Extra Warm
Every 90 Seconds for 4 Rounds
3+2 Hang Muscle Snatch(power Position) + Overhead Squat
Try and increase weight SLIGHTLY from the other week.

Strength
Heavy Single for the day
Hang Snatch (Power Position)
then...
Every 90 seconds for 4 Rounds
2 Hang Snatch 85% (Power position)
then...
Heavy Single for the day
Hang Clean (Power Position) 15
then...
Every 90 seconds for 3 Rounds
2 Hang Cleans @ 85% (power position)

8/7/2018

8/7/2018

News: Lotta stuff going on this week. 
- Earth Fed Muscle time! I will be putting out an order Thursday Morning. If you would like to put in an EFM order please Venmo me your details with the amount(less 15%). As an FYI: I cannot live without my nightly casein and ZMA. Good sleep is good life. 
- MEGA IMPORTANT: This Friday we will be taking care of some gym maintenance throughout the day. As a result, our Friday schedule will be early mornings only. We will also be adding a 7:15 class. Saturday is TBD based on the construction and Yoga is cancelled for the weekend.  Please check the schedule and website for further updates. 
- Hey y'all! We would appreciate it if you could fill out this survey regarding our gym. You have until Friday before I start disregarding new responses. It's only fair. 

Warm-Up
8 Minute AMRAP: Partner Style
P1: Bike Purgatory
P2: 1 round of...
5 Double KB Cleans
7 Forward Lunge (each leg)
9 Front Squat

Strength
8 Rep Front Squat
then... E3MOM for 2 Rounds
12 @ 80% of 8RM

Conditioning
For time: 
Run 800 Meters
12-9-6
Sandbag Squat
Burpee Box Jump (24/20)
Run 800 Meters

Finisher
7 Minute AMRAP
You go, I go:
Reverse Banded Sprints: 100 Feet

8/6/2018

8/6/2018

News! 
Hey y'all! We would appreciate it if you could fill out this survey. 1 per customer, members only please. We want to get your feedback so PLEASE be thorough. 

Warm-Up
200 Meter Pec Walk
5 Minutes of Flow work
Push-Up
Supinated grip ring Row
HS hold (toes and nose)

Skills
EMOM for 10 Rounds
strict Chest to bar pull-up
*Choose a number that you can hit repeatedly. 
Sub:
EMOM for 10 Rounds
Odd: ME chin over bar hold to negative(never stop resisting)
Even: 8 Double Handed bent over rows

Strength
8 Rep Bench Press
Every 3 Minutes for 2 Rounds
12 bench press @ 80% of 8RM

Conditioning
13 Minute AMRAP
20 Ball Slam
15 Ring Push-Up
10 Knee to elbow

Accessory
4 sets
21s- bicep curl
rest 30 seconds
ME banded Tricep extension

8/4/2018

8/4/2018

News!
Yoga, 9am tomorrow. Be there.

Warm-Up
200 m run

2 Rounds
10 Pec medball Front Squat
10 Pec Medball Deadlifts
15 Back Extensions
20 Russian Twist
then...
hang Clean review

For time
1 Mile Bike
100 Double Unders
21 Hang Cleans (155/105)
2 Rounds
500 Meter Row
50 Double Unders
15 Hang Cleans
3 Rounds
200 Meter Run
30 Double Unders
9 Hang Cleans

8/3/2018

8/3/2018

News!
-Don't forget, this Sunday is Yoga at 9am. This is the last weekend to try it out for free so bring your mat and get ready to streeetttchhhhh. 

Warm-Up
800meter Run
7 Minutes of Flow work
Pec hold Squat
push-up to down dog
bent over row hold (2 kettlebells/dumbbells)

Strength/FBB
5 Rounds
ME Strict Pull-Up+ME Banded Strict Wide Grip Pull-Up(sub 2+ME chin over bar hold to negative+ banded Pull-Up)
10 Single Arm Bench Press (each side)
10 Single Arm Bent Over Row (each side)
10 Kneeling Single Arm Arnold Press
Rest as needed, add weight to each set if not challenging enough

Conditioning
Tabata Mash-Up
16 Rounds: 20 seconds on 10 seconds off alternating movements
odd:Single Arm KB Front Squat (alternate arms each round
even: flutter kick

Accessory
4x20 Weighted Side bends

8/2/2018

8/2/2018

Warm-Up
200 Meter Statue of Liberty Carry
3 Rounds of
15 Banded Good Mornings
10 Single Arm Push Press (2 second descent)
5 Strict Knee to Elbow (each side)

Strength
EMOM for 20 Rounds
Odd:3 Strict press @ 80% of 3RM/105% of 10RM
Even: 3 Deadlift @ 80% of 3RM/105% of 10RM

Conditioning
21-15-9
Kettlebell Deadlift (24/32kg) each hand
Burpee
Assault Bike Calories

8/1/2018

8/1/2018

Warm-Up
Hang Clean (power position) 

Strength
Heavy 2 for the day
Hang Clean (Power Position)
then...
Every 90 seconds for 4 Rounds
3 Hang Clean 85% of 2RM (power position)

Conditioning
5 Rounds for time
25 Wall Ball (goal is unbroken for first 3 sets)
20 Box Jump
15 Power Clean (95/65)
 

7/31/2018

7/31/2018

Warm-Up
200 Meter Double Overhead Walk
then...a short Annie
10-20-30
Double Under
Abmat Sit-up

Strength
8 Rep Max Push Press
then...
E3MOM for 2 Rounds
12 Push Press @ 80% of 8RM

Conditioning
18 Minute Clock

400 Meter Farmers carry
In remaining time...
20 Push-Up
12 Toes to bar(straight leg)
20 Dumbbell Snatch (alternating)
 

7/30/2018

7/30/2018

Warm-Ups
7 Minutes of Continuous movement
10/8 Calorie Bike/Row (alternate on Rounds)
12 Single Arm Swings (alternating each rep)
15 Air Squats (sumo squat jumps after 3:30)

Extra Warm
Armadillos!
5 Rounds per partner, alternating
30 seconds on P1
10 seconds to switch
30 seconds on P2

Good News! 10s/20s are done...
Not sure if you would call this a great improvement but....
Strength
In 13 Minutes
8 Rep Back Squat
Then...
E2MOM for 2 Rounds
12 back squats @ 80%

Conditioning
10 Minute Capacity Test
4 Minutes ME Cal Bike 0:00-4:00
Rest 2 Minute 4:01-6:00
3 Minutes ME Kettlebell Swing 6:01-9:00
Rest 90 seconds 9:01-10:30
2 Minutes Front Squat (BW/.75 BW) 10:30-12:30
Rest 1 Minute 12:31- 13:30
1 Minute Burpee 13:31-14:30
 

7/28/2018

7/28/2018

News!
-Dont forget!Yoga tomorrow at 9am. Sign up on front desk!!

Warm-Up

Clean style Warm-Up

Strength
EMOM for 12 Rounds
Odd: 8 deficit lunges (off 45# plate) left leg
Even: 8 deficit lunges, right leg
Bar comes from the ground, add weight every 2 rounds(duh)

Conditioning
Teams of 2: 1 person works, 1 person rests
22 Minute AMRAP
3 Rope Climbs(sub 6+6 rope rows)
10 Bar facing burpees
3 Cleans (245/165) must be heavy
 

7/27/20187

7/27/20187

New News
- Yoga this Sunday! Bring your mat and get ready to party. 

Warm-Up
400 Meter Run
EMOM for 3 Rounds
3 Pull-Up (kipping, no butterfly)
6 Push-Up
9 Air Squat
EMOM for 3 Rounds
5 Burpee
5 Squat Jumps (tall AF)
then...
Power Jerk Warm-Up

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

Conditioning
5x500 Meter Row
Rest 2 Minutes between each set

7/26/2018

7/26/2018

Warm-Up
Pec Walk (200M)
6 Minutes of consistent movement
20 Russian Twist (unweighted)
10 Pec Front Squat
5 Box Jumps(straight-ish legs on landing)

Strength
Every 90 seconds for 10 rounds
3 Front Squat @ 75% of 3RM or 100% of 10RM
+ 3 Tall box Jumps (add height each round)
then...
Every 90 seconds for 10 rounds
3 Bench Press @ 75% of 3RM or 100% of 10RM

Conditioning
15-12-9 NFT
Strict Pull-Up
Sandbag to shoulder
Sandbag Squat 

7/25/2018

7/25/2018

New News!
- Yoga is here! Sundays at 9am! Please sign up in advance and PLEASE come early to find yourself some space. Class cap is 20 people.

Warm-Up
3 Rounds
25' walking lunge
10 push-up to down dog
then...
tABata
8 Rounds:
20 seconds on: tuck crunch  
10 seconds on: hollow hold

Skills
10 Minutes of
Freestanding Handstand Practice

Strength
10 Minutes to find...
10 Rep Max Strict Press
then...
1x20 @ 80% of 10RM

Conditioning
5 Rounds
50' Statue of Libery Walking Lunge (Left hand overhead)
50' Statue of Liberty Walking Lunge (Right hand overhead)
15 Toes to bar
20 Cal Bike

7/24/2018

7/24/2018

New News!
- Yoga is here! Please sign up in advance. Cap is 20 people.

Warm-Up
Hang Snatch Review(power position/above the knee)
+
Mobility for snatch

Extra Warm
Every 90 Seconds for 5 Rounds
3+2 Hang Muscle Snatch(power Position) + Overhead Squat
Try and increase weight SLIGHTLY from the other week.

Strength
Heavy 3 for the day
Hang Snatch (Power Position)
then...
Every 90 seconds for 4 Rounds
3 Hang Snatch 85% (Power position)
then...
Every 2 Minutes for 3 Rounds
5 Hang Snatch Extensions (above the knee) @ 110% of 2RM for the day

Conditioning
3 Minute AMRAPs
1: 75 Dubs* ME HSPU (strict)/straddle HSPU
Rest 2 Minute
2: 75 DUbs*, ME Ring Dip (Strict)/ Box Dips
Rest 2 Minute
3: 75 Dubs*, Me Push-Up
* choose an amount of double unders that you can finish in under 90 seconds. If you have no dubs, you have 90 seconds to attempt some.

Accessory
4x15+15
Bicep Curl+ Forearm Curl