Sorry everyone all of my students are gone for the holidays so no childcare for today!
2014 12 20
Bring a friend day – Saturday 12.20.14
A.
Teams of 5
"Man Overboard"
10 cal Row
Push Up
Kettlebell Swing - ahap
Air Squat
Rest
Notes:
With teams of 5, and one person starting at each station.
The pace will be dictated by the person on the rower.
Everyone else will be working to hit as many reps as possible until the rower is done with 10 calories, then everyone will shift to the next station.
The order is Row, Push Up, KB Swing, Air Squat, Rest (person resting would be the next one on the rower)
Score is total repetitions including calories.
2014 12 19
Amateur
Power Cleans 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Complete as many rounds as possible in 10 minutes:
55/35 lbs One Arm Walking DB Lunge – 25 yards
55/35 lbs One Arm DB Hang Power Clean – 10 reps
*Alternate hands as needed
*Back knee has to touch the ground to count as a rep. 2014 12 18
[vc_row][vc_column width="1/1"][text_output]Abell Jerks 440#[/text_output][code][/code][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]A.
20 minutes to complete 5x3 Power Cleans
Notes:
I know it says Power Clean, but you may perform a Clean if your bottom position is pretty enough, the 20 minute time cap is strict. Try to keep these sets all AHAP
B.
Teams of 2
13 minute amrap
80 Wall Balls
60 Burpee Box Jumps
40 Ball Slams
Note:
Notice I didn't put weights or scaling up? Go as heavy or as hard as you'd like :) have fun![/text_output][/vc_column][/vc_row]
2014 12 18
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 3×5 @ 90% of 5 RM from Monday Close Grip Bench 5 RM
Conditioning
Complete for time: KB Step Ups 20″ box w/ 1.5 pood in each hand – 30 reps Strict Pull Ups – 50 reps Banded Good Mornings – 100 reps
*This workout can be broken up into any amount of sets and reps.
2014 12 17
A.
Squat 10rm
Notes: Try to get close to your 7rm you set on 11.24.14 (click here to head to that post)
B.
5 Rounds NFT
2 Presses @ 80% of 1rm
2 Ring Rows
2 Presses 80% of 1rm
4 Ring Rows
2 Presses @ 80 of 1rm
6 Ring Rows
Notes: Not for time, If you don't have the percentages, just feel out a heavy 2. you'll be working up to that heavy 2 and warming up for presses during your 10rm warm up.
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On the whiteboard posts - click the link for more info!
Whole90
Barbells For Boobs
Olympic Weightlifting/Gymnastics Seminar
Whole Foods Paleo Grocery tour
Holiday Hours
Christmas Party
January Fundamentals
Center for Homeless
Professionals Network
2014 12 17
2014 12 17
Going to be a little shorter day today - but shorter doesn't mean easier! ;)
A) Jerk - 5x1@90% of heaviest set from 12/3
B) 4 rounds - 4 duck walks forward, 2 OHS, 4 duck walks backward, 2 OHS @ 50-60% of 1RM
C) tabata flutter kick w/ plate (35/25)
2014 12 17
Whole Foods Paleo Grocery Store Tour with Robby Gustin
Hi everyone, On January 8th 2015 at 6pm I’ll be doing a Paleo Grocery Store Tour at Whole Foods.
In this grocery store tour I’ll talk about the following things:
Which types of fruits and vegetables are the best to buy organic
How to get the best quality seafood Is it necessary to buy grass-fed beef and pasture-raised pork, eggs, and chicken?
Which fats are the healthier and which are the least healthy
Quick and easy Paleo meals
Which dairy products are the healthier and which are the least healthy
If you’re going to have chocolate as a treat which type is the best to buy?
Which drinks you can have besides water on the Paleo diet?
And much more
I’ll be putting up a sign up sheet in the gym soon so that you can sign up.
You can also sign up at WholeFoods.
I hope to see you there.
Robby
2014 12 16
click here to check out Chad Smith's article on Juggernaut Strength- Squatting - what technique is best for your sport? any of this sound familiar?
Wod
A.
10 Rounds
30 Seconds Max Calorie Row
30 Seconds Max Doubles
Rest 2:00
Notes:
Score is total Calories Rowed and Double Unders performed.
2014 12 16