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January 30th, 2014

1/30/2014

0 Comments

 
COMPETITORS

Strength:
  • Clean pull + Hang squat clean + 2 Jerks x7

Conditioning:
  • (a) For Time - 50 Muscle-ups
    *RX'd - N/A / Scaled - N/A*
  • (b) AMRAP 10 - 12 GHD sit-ups/6 CTB

Skill/Mobility:
  • Tabata Row x2

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Rest Week



GPP

Strength:
  • N/A

Conditioning:
  • (L1) AMRAP 20 - 12 KB swings/9 Pull-ups/6 HSPUs
    *RX'd - 70/53# / Scaled - 62/44# or 53/35#*
  • (L2) Sub 2 Wall walks or 12 Push-ups for for HSPUs
    *Scaled - N/A*

Skill/Mobility:
  • 1000m Row

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
0 Comments

January 28th, 2014

1/28/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Hang power snatches 7x2

Conditioning:
  • (a) EMOM 10 - 3 Pause back squats
    *RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
  • (b) AMRAP 12 - 9 TTB/6 Burpees over bar/3 Deadlifts
    *RX'd - 355/245 / Scaled - 325/225# or 245/205#*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

REST WEEK



GPP


Strength:
  • N/A

Conditioning:
  • (L1) AMRAP 20 - 200m run/7 OH squats/7 TTB
    *RX'd - 115/80# / Scaled - 95/65# or 65/45#*
  • (L2) Sub 15 Sit-ups for TTB
    *RX'd - 85/60# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

  • AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*
0 Comments

January 27th, 2014

1/27/2014

0 Comments

 
COMPETITORS

Strength:
  • Strict Press - Work up to a heavy single

Conditioning:
  • (a) ALT for MR EMOM 12 - TTB/Hang squat cleans/Muscle-ups/Hang squat cleans
    *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*
  • (b) For Time - 30-20-10 of Thrusters/Pull-ups
    *RX'd - 95/65# / Scaled - N/A / Scale up as needed.

Skill/Mobility:
  • AMRAP 8 - Cal row

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*


G.O.M.A.D

REST WEEK



GPP

Strength:
  • N/A

Conditioning:
  • (L1) AMRAP 20 - 4 Power cleans/4 Thrusters/8 Pull-ups
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
  • (L2) N/A
    *Scaled - 115/95#, 95/65, or 65/45#*

Skill/Mobility:
  • 500m Row x3 *60 second rest between efforts*

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
0 Comments

January 24th, 2014

1/24/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Front squat - 8x2 *Progressive*

Conditioning:
  • (a) AMRAP 15 - 2 Hang snatches/4 OH squats/8 Burpees
    *RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*
  • (b) AMRAP 10 - 20 Double-unders/10 Toe to rings/5 Deadlifts
    *RX'd - 315/225 / Scaled - 275/195 or 245/165#*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Front squat - 5x1 *1 Weight across* 
    (b) Axle deadlift - 5x5 *1 Weight across*

Accessory:
  • (a) ALT EMOM 10 - 5 Axle cleans/10 Sled pulls
    *RX'd - N/A# / Scaled - N/A#*
  • (b) ALT for MR EMOM 10 - Farmers carries/Toe to rings
    *RX'd - N/A# / Scaled - N/A#*

Conditioning:
  • For Time - 30 Tire flips
    *RX'd - 155/105# / Scaled - 135/95# or 115/80#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*


GPP


Strength:
  • (a) Front squat 8x2 *1 Weight across*

Conditioning:
  • (L1) AMRAP 20 - 200m Run/5 Snatches/10 OH squats
    *RX'd - 115/80# / Scaled - 95/65# or 80/55#*
  • (L2) N/A
    *RX'd - 80/55# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

  • AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*
0 Comments

January 23rd, 2014

1/23/2014

0 Comments

 
COMPETITORS

Strength:
  • Clean pull + Hang squat clean + 2 Jerks x7

Conditioning:
  • (a) For Time - 15-12-9-6-3 of Burpees/Deficit HSPUs/KB swings
    *3 Muscle-ups between rounds and to finish*
    *RX'd - 106/70# / Scaled - 88/62# or 70/53# / Scale up as needed.*
  • (b) AMRAP 10 - 12 GHD sit-ups/6 CTB

Skill/Mobility:
  • Tabata Row x2

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength:
  • Hang squat clean + 2 Jerks x7

Accessory:
  • (a) ALT EMOM 10 - 5 Strict deficit HSPUs/6 Axle rows
    (b) ALT for MR EMOM 10 - Log presses/Strict CTB

Conditioning:
  • AMRAP 10 - 10 KB Swings/2 Wall walks/1 Rope climb
    *RX'd - 106/70# / Scaled - 88/62# or 70/3# / Scale up as needed.*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*


GPP

Strength:
  • Clean pull + Hang power clean + 2 Front squats

Conditioning:
  • (L1) AMRAP 12 - 3 HSPUs/6 Box jumps/9 KB Swings
    Rest 2 minutes
    AMRAP 8 - 7 Shoulder to OH/7 Pull-ups
  • Rest 2 minutes
  • AMRAP 4 - Max burpees
    *RX'd - 70/53# / Scaled - 62/44# or 53/35#*
    *RX'd - 95/65# / Scaled - 80/55# or 65/45#*
  • (L2) Sub 1 Wall walk or 9 Push-ups for for HSPUs
    *Scaled - N/A*

Skill/Mobility:
  • 1000m Row

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
0 Comments

January 21st, 2014

1/21/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) High pull + Hang power snatch x7

Conditioning:
  • (a) EMOM 10 - 3 Pause back squats
    *RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
  • (b) For Time - 150 Double-unders, then 40-30-20 of Wallball/Cal row/Pistols/
    Toe to rings, then 150 Double-unders to finish
    *RX'd - 30/20, 95 / Scaled - 20/14#*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Pause back squat - 5x8 *1 Weight across* 
    (b) Farmer's deadlift - 5x4

Accessory:
  • (a) ALT EMOM 10 - 4 Stone Shoulders/4 Sled Drags
    *RX'd - N/A# / Scaled - N/A#*
  • (b) ALT for MR EMOM 10 - Sandbag carries/TTB
    *RX'd - N/A# / Scaled - N/A#*

Conditioning:
  • For Time - 50 Front rack lunges
    *RX'd - 155/105# / Scaled - 135/95# or 115/80#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*


GPP

Strength:
  • (a) Hang power snatch - Work up to a heavy single

Conditioning:
  • (L1) For Time - 40-30-20 of Back squats/Burpees/Wallball/KTEs, then run 800m to finish
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
  • (L2) For Time - 30-20-10 of Back squats/Burpees/Wallball/Sit-ups, then run 500m to finish
    *RX'd - 95/65# / Scaled - 80/55# or 65/45#*

Skill/Mobility:

  • AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*
0 Comments

January 20th, 2014

1/20/2014

0 Comments

 
COMPETITORS

Strength:
  • Strict Press - 8x2 *Progressive*

Conditioning:
  • (a) AMRAP 10 - 6 Burpees over bar/3 Hang squat cleans
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
  • (b) ALT for MR EMOM 12 - TTB/Box jumps/Muscle-ups/Box jumps

Skill/Mobility:
  • ALT for MR EMOM 12 - Pull-ups/Cal row

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *15 Mins*


G.O.M.A.D

Strength:
  • (a) Incline bench press - 5x1 *1 Weight across* 
    (b) Pendlay rows - 5x5 *1 Weight across*

Accessory:
  • (a) ALT EMOM 10 - 5 Bench presses/10 Weighted pull-ups
    (b) ALT for MR EMOM 10 - Ring dips/Legless rope climbs

Conditioning:
  • AMRAP 10 - 6 Burpees over bar/3 Hang cleans
    *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*


GPP

Strength:
  • *ALT between movements*
    (a) Strict Press - 8x2 *1 Weight across @ 85-95% of 1RM*
    (b) Strict Pull-ups - 8x2 *Banded or weighted if necessary*

Conditioning:
  • (L1) AMRAP 20 - 6 Burpees over bar/3 Hang squat cleans/3 Wall walks
    *RX'd - 185/125# / Scaled - 155/105# or 135/95#*
  • (L2) AMRAP 20 - 4 Burpees over bar/3 Hang squat cleans/2 Wall walks
    *Scaled - 135/95#, / 115/80, or 95/65#*

Skill/Mobility:
  • 500m Row x3 *1 Min rest between efforts*

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
0 Comments

January 17th, 2014

1/17/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Front squat - 6x4 *Progressive*
  • (b) Deadlift - Work up to a heavy single

Conditioning:
  • (a) For Time - 21-15-9 of: Snatches/Burpees over bar/OH squats
    *RX'd - 115/80# / Scaled - 95/65# / Scale up as needed.*
  • (b) AMRAP 12 - 200m row/15 Toe to rings
    *RX'd - N/A / Scaled - N/A*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Front squat - 5x3 *1 Weight across* 
    (b) Axle deadlift - 5x3 *1 Weight across*

Accessory:
  • (a) ALT EMOM 10: 3 Axle cleans/4 Sled pulls
    *RX'd - N/A# / Scaled - N/A#*
  • (b) ALT for MR EMOM 10 - Farmers carries/Toe to rings
    *RX'd - N/A / Scaled - N/A*

Conditioning:
  • For Time - 100 Wallball
    *20 Burpees every time ball is dropped*
    *RX'd - 20/14# / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*


GPP


Strength:
  • (a) Front squat 6x4 *1 Weight across*

Conditioning:
  • (a - L1) For Time - 15-12-9-6-3 of: Snatches/Burpees over bar/OH squats
    *RX'd - 115/80# / Scaled - 95/65# or 80/55#*
  • (b - L2) N/A
    *RX'd - 80/55# / Scaled - 65/45# or 45/PVC*
  • (b) For Time - 1 Mile run

Skill/Mobility:

  • AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*
0 Comments

January 16th, 2014

1/15/2014

0 Comments

 
COMPETITORS

Strength:
  • Clean pull + Hang squat clean + 2 Jerks x7

Conditioning:
  • (a) For Time - 50 Muscle-ups
    *RX'd - N/A / Scaled - N/A*
  • (b) AMRAP 10 - 12 GHD sit-ups/6 CTB

Skill/Mobility:
  • Tabata Row x2

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength:
  • Hang squat clean + 2 Jerks x7

Accessory:
  • (a) ALT EMOM 10 - 4 Strict deficit HSPUs/8 Axle rows
    (b) ALT for MR EMOM 10 - Log presses/Strict CTB

Conditioning:
  • AMRAP 10 - 4 Axle Cleans/2 Bar muscle-ups
    *RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*


GPP


Strength:
  • Hang power clean 7x2

Conditioning:
  • (L1) AMRAP 20 - 12 KB swings/9 Pull-ups/6 HSPUs
    *RX'd - 70/53# / Scaled - 62/44# or 53/35#*
  • (L2) Sub 2 Wall walks or 12 Push-ups for for HSPUs
    *Scaled - N/A*

Skill/Mobility:
  • 1000m Row

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
0 Comments

January 14th, 2014

1/14/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Hang power snatches 7x2

Conditioning:
  • (a) EMOM 10 - 3 Pause back squats
    *RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
  • (b) AMRAP 12 - 9 TTB/6 Burpees over bar/3 Deadlifts
    *RX'd - 355/245 / Scaled - 325/225# or 245/205#*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*


G.O.M.A.D


Strength:
  • (a) Pause back squat - 4x10 *1 Weight across* 
    (b) Farmer's deadlift - 4x6

Accessory:
  • (a) ALT EMOM 10 - 3 Stone Shoulders/4 Sled Drags
    *RX'd - N/A# / Scaled - N/A#*
  • (b) ALT for MR EMOM 10 - Sandbag carries/TTB
    *RX'd - N/A# / Scaled - N/A#*

Conditioning:
  • AMRAP 15 - 2 Snatches/4 OH squats/8 TTB
    *RX'd - 155/105# / Scaled - 135/95# or 115/80#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*


GPP


Strength:
  • (a) Hang power snatch 7x2

Conditioning:
  • (L1) AMRAP 20 - 200m run/7 OH squats/7 TTB
    *RX'd - 115/80# / Scaled - 95/65# or 65/45#*
  • (L2) Sub 15 Sit-ups for TTB
    *RX'd - 85/60# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

  • AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*
0 Comments
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  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT