8-1-2018
Strength
Core Circuit
Metcon
1000m Row
Then AMRAP
10 T2B
10 weighted sit-ups
10 Weighted Box Step Overs
15 minute cap
Strength
Core Circuit
Metcon
1000m Row
Then AMRAP
10 T2B
10 weighted sit-ups
10 Weighted Box Step Overs
15 minute cap
Strength
Bench Press
5@50%, 5@60%, 5@70%, 5@80%
Rest 2 minutes AMRAP @85%
Metcon
3 Rounds
400m Run
20 Push-ups
15 KBs
20 Pull-ups
Monday
Strength
Front Squat
5@50%, 5@60%, 5@70%, 5@80%
Rest 2 minutes AMRAP @85%
Metcon
21-15-9-15-21
MBC
Burpees
Quote Of The Week 7-30-2018
“Talent is a pursued interest. In other words, anything that you’re willing to practice, you can do.”
I was very happy to hear you guys enjoyed last week’s blog post! Thank you for all the comments and support. I will be sure to make this a weekly occurrence for you guys.
NEWS
Next month I will officially be beginning our Nutrition Program. I aim to provide the community with the best possible nutritional support so we can all recover from the hard work. This next week take some time to reflect on your goals- lose weight, build muscle, get faster, lift heavier ect. I will have a custom plan ready for you. This program will be coupled with a nutritional seminar and Q&A session- more on that next week.
PROGRAMMING
This week begins our periodization for the Front Squat, Power Clean, and Push Press. You should all have your numbers from last week to plug into the percentages. We will be hitting 5’s all week- each rep is meant to be as heavy as possible while maintaining a touch and go. A small reset at the top of a front squat or bottom of a clean is obviously acceptable but we are looking to move the bar as best as we can. The sets will be as follows- 5 @ 50%, 5 @ 60%, 5 @ 70%, 5 @ 80% all with about 90 seconds rest between. Then a two minute rest followed by an all out AMRAP of 85%- our goal here is to reach failure around the 5 rep mark while still maintaining perfect form.
COMMUNITY
This month’s photo contest winner is Seltzer! She took this great picture rocking a 631 tank at Lake George! Make sure you guys keep getting me these amazing pictures of our community to share. The End of Summer Party will be held at Dipsy’s house on August 26th. She has an amazing gym and pool- bring your friends and some food so we can all enjoy!
HOPE YOU GUYS ALL HAVE A KILLER WEEK!
QUOTE OF THE WEEK 7-23-2018
“Exercise is a celebration of what you can do- not a punishment for what you ate.”
Those of you who have been with me for a while know I am always looking to add value and create a more engaging experience for my members. In this spirit I have decided to provide you guys with some weekly content in the form of a programming blog. This will be a place to post your times, reps, loads, comments, and discuss any training philosophy. Let’s use this first post as a deep dive into what I envision for the week ahead. I am truly looking forward to seeing what you all have to say!
NEWS
As you all know we just finished up Bring A Friend Week- an entire week dedicated to partner WODs and longer but higher rest tasks. Thank you to everyone who brought a friend- it was great meeting new people and we have a few new members to share our community with now! It was even better watching you guys be so friendly, engaging, and welcoming to new people. I feel truly blessed to have such a positive community.
PROGRAMMING
Since it was partner week we used it as our strength review and deloading week for our major lifts. You guys all did amazing with our Back Squat, Deadlift, Strict Press, Mile Run, and 500m Row periodization from last month. We will use this upcoming week to establish one rep maxes for our next training block. The next four weeks will focus on the Front Squat, Power Clean, and Push Press. We will also play with our Member Of The Month WOD on Tuesday- “The D-Nasty”!
COMMUNITY
We are still rolling with our Social Media Contest so make sure you guys keep up the great work of posting pictures and tagging the box for a chance to win an amazing basket of goodies! I am currently designing a new shirt for us to rock as well. Dipsy is planning an end of summer get together for all our members potluck style- I will post the date and more info as it approaches. Lastly, I will be adding a Nutrition Program starting in August. This is a major passion of mine and I feel it is paramount to any athlete’s success. More on that in the coming weeks…
HOPE YOU ALL HAVE AN AMAZING WEEK- LET’S WORK!
Warm Up
500m Row
10 OHS
Strength
DB Bench Press
5-5-5-5-5
Metcon
1000m Row
50 Alt Hang DB Snatch
15 Ring MU
Warm Up
2 rounds
15 OHS
15 Lunges
Strength
15 minutes to establish 1RM Front Squat
Metcon
AMRAP 12
12 wallballs
10 KTE
8 Box Jumps
Warm Up
2 Rounds
200m Run
10 face pulls
10 band pass-thru
Strength
Pendlay Rows
5-5-5-5-5
Metcon
“Nicole”
20 AMRAP
400m Run
Max pull-ups
Warm Up
2 Rounds
15 Good Mornings
10 burpees
Strength
15 minutes to establish 1RM Power Clean
Metcon
“The D-Nasty”
10-9-8-7-6-5-4-3-2-1
Deadlifts (95#/65#)
Push-ups
Cleans
Warm Up
2 rounds
25 doubles
10 pvc pass-thru
5 push-ups
Strength
15 minutes to establish 1RM Push Press
Metcon
50 doubles
21-15-9
HSPU
Burpees
50 doubles
