Friday’s Workout: 1-30-15

Power Development:

Black: Complex #6: 1 clean deadlift, 1 hang squat clean from below the knee, 2 front squats, 1 jerk. Complete 4 work sets. Start with 75-80% of 1 rep max clean and jerk.

Green: Every minute on the minute for 14 minutes complete:
Even minutes: 4 explosive deadlifts with 60% of 1 rep max
Odd minutes: complete 7 tempo side bridges on each side https://www.youtube.com/watch?v=kwoqXjG_ygQ

Blue: Every minute on the minute for 14 minutes complete:
Even minutes: 5 HIGH box jumps. Step down after each one.
Odd minutes: 7 tempo side bridges on each side

Conditioning:
For time:
25 wall balls (20#/14)
200 meter row or 12 calories on the airdyne
25 wall balls (20#/14)
200 meter row or 12 calories on the airdyne
25 wall balls (20#/14)

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Thursday’s Workout: 1-29-14

Workout of the Day:
Black and Green options
Every minute, on the minute, for 20 minutes, complete the following:
Even minutes: 10 air squat jumps / explosive air squats, then complete 10 med ball slams (20#/14)
Odd minutes: complete 20 double unders / 60 singles, then 12 kettlebell swings (70#/53) to eye level

Blue group: EMOM for 20 minutes:
Even minutes: sprint on the airdyne for 10 calories, then complete 10 med ball slams (20#/14)
Odd Minutes: 30 double unders and 12 KB swings (88#+/62) to eye level

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Wednesday’s Workout: 1-28-15

This week in our Crush a Weakness Wednesday Skills Class, we will be reviewing the clean and its variations! This is a great movement that we incorporate into our workouts often, so stop by if you would like to learn the movement and use it in class!

Power Development:

Black: Complex #5: Shankle complex: 1 clean grip deadlift, 3 hang pulls from the hip, 1 hang squat clean, 1 jerk. Complete 4 work sets. Start with 75% of 1 rep max clean and jerk and work up.

Green: Every minute on the minute for 14 minutes complete:
Even minutes: 5 explosive landmine presses on each shoulder
Odd minutes: Complete 6 pallof presses on each side

Blue: Every minute on the minute for 14 minutes complete:
Even minutes: 8 explosive push-ups.
Odd minutes: 4 split squat jumps on each leg

Conditioning:
Complete 6 rounds of:
20 seconds of hanging knee raises / push up bridge arm marches / Toes to bar
10 seconds of rest
20 seconds of bear crawl!!
10 seconds of rest
20 seconds of ring rows / ring dips
10 seconds of rest

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Tuesday’s Workout: 1-27-15

Due to some mildly inclement weather coming our way tomorrow, GBCF will be closed until further notice. Anyone who is looking to get in a workout at home should try the following:

Tabata air squats
1 minute rest
Tabata burpees
1 minute rest
Tabata mountain climbers.

That should do it!

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Monday’s Workout 1-26-15

This week in our Crush a Weakness Wednesday Skills Class, we will be reviewing the clean and its variations! This is a great movement that we incorporate into our workouts often, so stop by if you would like to learn the movement and use it in class!

Power Development:
Black: Complex #4: 1 snatch grip deadlift, 1 full snatch below the knee, 2 Overhead squats. Complete 4 total sets. Start work sets with 80% of 1 rep max full snatch and work up.

Green: Every minute on the minute for 14 minutes complete:
Even minutes: 4 explosive Back squats with 60% of 1 rep max
Odd minutes: 1 RKC plank hold for 20 seconds.

Blue: Every minute on the minute for 14 minutes complete:
Even minutes: 8 explosive goblet squats
Odd minutes: 8 bucket tosses: http://daily.barbellshrugged.com/essential-throws/

Conditioning:

Complete the following in a team of 2. Only 1 partner can be working on the given exercise at one time.
You and your partner can determine when you would like to switch.

The goal is to accumulate as many reps as possible throughout the 9 minutes:
From minutes 0-3, accumulate as many push-ups as possible
From minutes 3-6 accumulate as many mountain climbers as possible
From minutes 6-9 accumulate as many OH lunges (45/25) / goblet lunges (53#/35) as possible / Front racked lunges (75#/55) as possible

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Jeff DeRosa

Congratulations to Jeff DeRosa on earning GBCF’s ‘Member of the Month’ recognition in January, 2015! Jeff is obviously the first M.o.M. of the new year, and he deserves that distinction. Jeff is the type of person that we, as coaches, are always excited to see walk into the gym. He brightens and livens our day […]

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Friday’s Workout: 1-23-15

Power Development:

Black: 5 high hang power snatches, 5 snatch grip RDL’s. Complete 4 sets. Start with 65-70% of 1 full snatch 1 rep max.

Green: Every minute on the minute for 14 minutes complete:
Even minutes: 4 explosive deadlifts with 55% of 1 rep max
Odd minutes: complete 5 tempo side bridges on each side https://www.youtube.com/watch?v=kwoqXjG_ygQ

Blue: Every minute on the minute for 14 minutes complete:
Even minutes: 5 HIGH box jumps. Step down after each one.
Odd minutes: 10 medicine ball slams (20#/14)

Conditioning:

Complete the following every minute, on the minute for a total of 3 sets with a team of three:
Station 1: row for calories
Station 2: kettlebell swing (70#/53)
Station 3: rest

Each team member will start at a different station. On the minute, each person will complete the task at the given station. Team members will then rotate to the next station, until each team member has completed 3 sets at each station.

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Thursday’s Workout: 1-22-15

Workout of the Day

Black and Green options:

Buy in: 50 double unders / 150 singles
13-1 descending ladder of:
Wall balls (20#/14) / goblet squats
Burpees
Buy out: 50 double unders / 150 singles

Blue option:

Buy in: 100 double unders
Then, complete 4 sets of 6 thrusters at (135#/95)
Upon completion of the set of thrusters, complete 12 burpees as quick as possible
Rest as needed in between sets to ensure you can complete the thrusters unbroken.
Buy out: 100 double unders

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Wednesday’s Workout: 1-21-15

Power Development:

Black: Complex #2: 1 snatch grip deadlift, 1 power snatch, 1 full snatch. Complete 4 sets. Start your sets with 75-80% of 1 rep max.

Green: Every minute on the minute for 14 minutes complete:
Even minutes: 5 explosive push-ups.
Odd minutes: Complete 6 pallof presses on each side

Blue: Every minute on the minute for 14 minutes complete:
Even minutes: 5 explosive push-ups.
Odd minutes: 8 explosive air squats

Conditioning:
Work as far up the ladder starting a 1, as you can in 8 minutes:
Dead hang pull ups
OH lunges (45#/25) / goblet lunges (53#/35) / front racked lunges (75#/55) note: 1 rep will be counted as one step on each leg.
Medicine ball slams (20#/14)

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Tuesday’s Workout: 1-20-15

Workout of the Day:

Black, Green, and blue options: With a partner, complete the following:

For 4 minutes, complete:
Partner 1: 10 hanging knee raises / 5 push up bridge arm marches on each arm / toes to bar
Partner 2: AMRAP squat jumps / air squats / squat cleans (95#/65)
Rest 1 minute

For 4 minutes, complete:
P1: farmer’s carry (70#/53) down to the end of the gym and back
P2: AMRAP Box jumps (24”/20)/ step ups / box jumps (30”/24)
Rest 1 minute

For 4 minutes, complete:
P1: 20 mountain climbers on each leg
P2: AMRAP ring rows / ring dips
rest 1 minute

For 4 minutes, complete:
P1: row 10 calories
P2: AMRAP squat thrusts

Your score at the end of this workout is the total amount of AMRAP reps completed by your team!

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