The winner is Brandon H
Community Events
We are thinking about doing a summer comp if there is interest!
We are thinking about doing a summer comp if there is interest!
creatine and protein are back in house!
 Warm up
3 Rounds 10 cal Assault Bike 10 Air Squats 10 Situps Workout 4 Rounds 6 alternating Front Rack Lunge (go heavy) 10 Glute Bridges 20 Evil Wheel OlyBack Squat - 80% x 3 x 5 sets Squat Snatch - Work up to a Heavy Single or 3-5 challenging but strong singles Squat Clean & Jerk- (1+1) Work up to a HS or 3-5 challenging but strong singles Deadlift - 100% x 5 x 3 sets Ab & accessory work of choice - Have fun and get some variety Stretch 2 min Hamstring Stretch / each 2 min piriformis stretch / each 2 min ab stretch leaning back (end of video)
2 Comments
  Warm up
3 Rounds 10 cal Assault Bike 5 Front Squat 5 Push Press (increase the barbell movements each round 30%, 40%, 50% of previous max thruster) Workout Max Thruster at least 7 Reps over 90% Compare to 6/30/25 Oly Front Squat - 70% x 2 x 5 sets Squat Clean - 75% x 3 x 5 sets Clean Pull - 90% x 3, 95% x 3 x 3 sets Power Jerk - 75% x 3 x 5 sets 3 Rounds Half-Kneeling Cross Chop x 10/side Single-Leg Bench-Supportd Glute Bridge x 10 / side Stretch 2 min quad stretch / each 2 min Hamstring Stretch / each 2 min Barbell Tricep Smash / each Here are the scores as of Dec 28th. We still have over a month to go!
Clint: 33 Hanging (he can't win) Kelia: 30 Protein Alyssa: 29 Stretching B. Joan: 25 Meditation Rachel: 17 Stretching Michelle: 10 Water Jacque: 6 Stretching Sam: 6 No Sugar Melissa: 6 Workouts Kelli: 2 Stretching Keep it up! To all those on the sidelines, Joining in the competition is just setting you up for the habits you want going forward. Feel free to jump in! Hey every one,
Here is a quick reminder that Saturday Jan 3rd we will be helping Stacie move her big stuff into her new apartment. Meet up at 3550 Granger Ave W at 9 AM. It sounds like if enough people show up, we should be able to do it in one push. The rest of the week: Monday: 5:30 AM to 7PM Tuesday: 5:30 AM to 7PM Wednesday: 5:30 AM to Noon (Last day to get a Krampus Score!) Thursday Closed - Happy New Year! Friday: 5:30 AM to 7PM Saturday: 10AM to Noon (Help Stacie Move Day) Sunday: 3PM to 5 PM Friday Jan 16th is Tag Team Championship Fight Gone Bad! Let's get this year started off right! -C-   Warm up
3 Rounds 250M Row 30 Single-under speed steps 10 Kettlebell Swing Workout 8 rounds for time of: Run 400 meters 15 Burpee Box Jump Over 24 / 20" 10-calorie Assault Bike 6 alternating Dumbbell Power Snatch 75 / 50# We haven’t done this one before. Oly Power Snatch + Snatch Push Presses + Overhead Squat (% of PS) - 70% x (3+3+3) x 3, 75% x (3+3+3) x 2 sets Power Clean + Power Jerk (% of PJ) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2 sets Snatch Pull - 90% x 3 x 2, 95% x 3 x 3 sets 3 Rounds Bent over row x 12-15 DB Curl and Press x 12-15 Stretch 2 min Calf Stretch / each 2 min Banded Trap Stretch / each 2 min pigeon pose / each   Warm up
3 Rounds 250M Row 10 Box Jump Over 10 Russian Twist Workout Tabata 8 Rounds 20 sec Half-Kneeling Cross Chop Right 10 sec Rest 20 sec Half-Kneeling Cross Chop Left 10 sec Rest 20 sec Double Unders Oly Back Squat - 75% x 3 x 4 sets Squat Snatch - 75% x 3 x 4 sets Snatch Grip Deadlift - 100% x 5 x 3 sets Jerk - 75% x 3 x 4 sets 3 Rounds
6-Week Team Back Squats - Week 2 of 6 Stretch 2 min Cobra Position 2 min KB calf mash / each 2 min Banded Crossbody Shoulder Stretch / each 12/28
Tabata 8 Rounds 20 sec Half-Kneeling Cross Chop Right 10 sec Rest 20 sec Half-Kneeling Cross Chop Left 10 sec Rest 20 sec Double Unders 12/29 Hoover We haven’t done this one before. 12/30 Max Thruster at least 7 Reps over 90% Compare to 6/30/25 12/31 5:30 - Noon 4 Rounds 6 alternating Front Rack Lunge (go heavy) 10 Glute Bridges 20 Evil Wheel 1/1/26 Gym Closed 15 minutes 20 Flutter kicks 20 HalfMoon Snatch grab something moderately heavy 20 Mountain climbers 1/2/26 5 Rounds 1 min Ladder Icky Shuffle 1 min Ring Rows 1 min Kettlebell Swing @ 1/3 Snatch 1 min Rest 1/3/26 Gage compare 11/24/24   Warm up
3 Rounds 250M Row 10 Air Squats 30 Double Unders Workout 5 Rounds 1 min Assault Bike cal 1 min Horizontal Box Jumps 1 min Walking Lunge 1 min Rest Oly Rest Day Stretch 2 min KB calf mash / each 2 min piriformis stretch / each 2 min seated torso twist / each   Warm up
3 Rounds 10 Pushups 10 Situps 10 Ski Jumper Workout 3 Rounds 5 Bench Press @ 85% 20 GHD Sit-up 30 Crossover singles Oly Snatch No Jump - 55% x 2 x 4 sets Power Clean + Push Press (% of PP) - 70% x (2+2) x 4 sets Snatch Pull - 80% x 3 x 4 sets 3 Rounds Dead Bugs x 10+/side Pullups (assist or sub banded lat pull down as needed) x 12-15 Stretch 2 min Cobra Position 2 min Doorway Pec Stretch / each 2 min Calf Stretch / each  Warm up
If you can’t take a rest day find something heavy you can pick up to the shoulder 3 Rounds 10 Air Squats 5 odd object Sumo Deadlift High Pull 5 Burpees Workout Gym Closed 10 - 1 odd object Clean 2 - 20 Box Steps Oly Rest Day Stretch 2 min piriformis stretch / each 2 min pigeon pose / each 2 min forward bend stretch |
