WOD

New GHD pads this week! A fixed toilet in the ladies room! A new jump rope set up (don’t be the one to mess it up)!! Amazing.

I went to two memorials this weekend, loads of emotion man. REMINDER: it sure is smart to set aside some things for the future, plan ahead and all that, but you sure as hell better live for right now too. Wyatt Earp got told to “live,” by Doc on his death bed. Time waits for no one. Whatever little saying you like “Yolo,” “Memento Mori,” et hoc genus omne, let it motivate you for what’s to come and how to get there. You certainly will.

Workouts:

Monday: As a complex for Max: Muscle Snatch, Power Snatch, Snatch

Tuesday: 24 Wall Ball Shots, 12 Calories on the Bike, Rest 2 Minutes, 5 Rounds

Wednesday: Jerk for Max

Thursday: Max Rounds in 20 Minutes of: 6 Pull-ups, 11 Push-Ups, 100m Run, or 4 Pull-ups, 8 Push-ups 100m Run, wear a weight vest

Friday: Overhead Squat for Max

Saturday: Teams of 3! Row 300m causes the rotate, Station 1: L-Hang, Station 2: Alternating Pistols, Metrics: ST1: BE a good person, ST2 Max Reps

Also, help out Gabby!

Community Service Tutoring

Yo! A few updates coming to the gym when I get them sorted out 🙂 Some new GHD pads for those that need changing, new jump ropes, Ab-Mats galore, and rower parts to fix all the rowers back to perfectly brand new condition! Stoked for that, and stoked for springtime!! Sun is so good. Here’s to some hard workouts! Cheers!

Workouts:

Monday: Clean Max 3

Tuesday: Drag Races: 5 Push Press (as heavy as you can go), run 200m. Gotta do 5 rounds, rest as needed

Wednesday: 4 Rounds of 4 Turkish Get-ups 53/35, 40 Double Unders, then Bar Muscle-up Practice/Pull-up Work

Thursday: 3 Rounds for Time of: 21 Burpees, 15 Box Jump Overs 24/20, 9 Back Squats 225/155

Friday: 21 Deadlifts 185/135, 21 Hip Extensions, 2 Minutes Face-up Plank, rest 4 minutes-ish

Saturday: “Coe” 10 Rounds For Time: 10 Thrusters (95/65 lb), 10 Ring Push-Ups

Unless you file for an extension!! Hahahha 🙂 Remember, they print the money, yet we still pay taxes!

Workouts!

Monday: 10 Rounds for Time of: 7 Power Cleans 135/95, 5 Handstand Push-ups
Tuesday: Dip for 1 RM and Annie
Wednesday: Deadlift Max 3
Thursday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 8/8 DB OH Lunges 50/35, 4 Wall Climbs
Friday: Pull-up Max 1, Full GHD Run Down
Saturday: 28 Minute AMRAP of: 28 Pull-ups, 28 Cals on the Rower, 28 Overhead Squats 75/55, 28 Burpees

Thanks for last week you guys! I hope you went somewhere sunny and awesome on Spring Break with your families, and that you’re tan and ready to come have fun in the gym! It’s clean(er), and a few things have been updated: big walls painted, all C2 gear cleaned and updated, replacement parts ordered (bands, GHD pads, Ab Mats, C2 Parts etc.), lights have been restored (it’s bright), holder of weights/things reinforced and fixed, cubbies painted, KB rack beautifully organized, new rope on the garage door, jump ropes have been relocated. It might not seem like I get enough done in a week, or that I should be able to do it throughout the year on weekends, but this method really helps to get it all done quickly and with minimal disruptions to the gym. Imagine if I was painting and didn’t quite get done before Monday, and the wall was wet or something, what a nightmare. If Easter is the Liturgical New Year, then this week kicks off the gyms new year 🙂 Here’s to another 50 weeks of smashing 🙂

Big thanks.

Workouts:

Monday: Every 4 Minutes for 28 Minutes: 5 Back Squats 315/225, 10 Box Jumps 24/20, 15 Push-Ups
Tuesday: 5 Rounds for Time: 400 meter Run, 15 Hang Clean and Jerk 95/65, 12 Knees to Elbows, 9 Burpees
Wednesday: 10/20/30/40/50 for Time of: Cross Over Singles/ V-Ups / Air Squats
Thursday: Max Rounds and Reps in 14 Minutes of: 200m Run, Bar Muscle-ups
Friday: Bench Press x5
Saturday: Cindy

Thanks for being awesome 🙂 With any luck it’ll be super nice all week, and you guys can get out and enjoy the great outdoors a little bit. Have fun if you’re traveling for Spring Break!

Hey guys! Please remember to add into your calendars that next week April 1-6th we’re closed for renovations. I know it seems excessive, but it’s really the best way to keep the gym in good repair, clean, and set-up for the smashing we put it through. AND like I said last week, a rest week isn’t the worst thing ever for us. We train really hard. This week is no exception!

Monday: “Diane” 21-15-9 for Time of Deadlifts 225/155, Handstand Push-ups
Tuesday: Snatch 1 Rep Max
Wednesday: Jennifer LCF/TIL as Rx’d: AMRAP in 20 minutes: 10 Pull-Ups, 15 Kettlebell Swings (1.5/1 Pood), 20 Box Jumps (24/20 in)
Thursday: Military Press Max 3, Bent Over Rows 5×10
Friday: Filthier 25’s: Box Jumps 30/24, 6″ Jumping C2B Pull-ups, KB Swings 53/35, OH Walking Lunges 25/15, K2E, Push Press 75/55, Hip+Back Extensions, MedBall Clean Wall Ball Shots 20-10’/14-9′, Burpee Over KB, Double Unders
Saturday: Teams of 4: 400m Run, XX Turkish Get Ups 53/35, XX Ab Mat Sit-ups, Rest, run causes the rotate, max reps otherwise in 16 Minutes.