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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Wednesday 11/29

Tuesday, 28 November 2017 10:46

This is the last week of the food drive.  If you have not brought anything in please do so this week.

 

Bingo ends tomorrow

 

Today:

5 sets:

Back Squat x 2 (pausing for 2 seconds in the bottom on both reps) build over the 5 sets

rest :30

150ft farmers carry (unbroken - 3 lengths up,back,up) 

rest 1:00

 

14 Min AMRAP

10 Alt Pistols (scale to a light weighted lunges)

10 SDHP (75/55)

40 Double unders (100 singles)

1 min rest between rounds 

 

1 minute rest between rounds is ample time to recover. Try and push the pace through the pistols and SDHP (drop your butt) and then stay calm on Dubs.  

 

With a partner alternate for 5 mins:

:30 max effort Hollow Rocks 

while partner hold weighted plank

-P1 puts weight on P2's back and then quickly begins hollow rocks. Switch after :30 

 

Bootcamp:

10 min AMRAP

15/10 Cal Bike

150 Ft Farmers Carry 

 

14 min AMRAP

10 Pistols (or weighted lunges)

10 KB SDHP

40 Dubs (100 singles) 

 

With a partner alternate for 5 mins:

:30 max effort Hollow Rocks 

while partner hold weighted plank

-P1 puts weight on P2's back and then quickly begins hollow rocks. Switch after :30 

Tuesday 11/28

Monday, 27 November 2017 08:12

This is the last week of the food drive.  If you have not brought anything in please do so this week.

 

Bingo ends Thursday

 

So pumped with all the PRs last week. The lower bodies have gotten so much stronger.  Next we are going to focus on the upper body with some pushing and pulling.  Hopefully get some jerk, pull-up, ring dip, muscle-up progress going. And since everyone at the globogyms benches on Mondays we are going to bench on Tuesdays. Oh and don't worry we will still use your legs 

 

Today:

1 RM Bench Press 

-Accumulate 30-40 alternate grip pull-ups (split evenly 10 R hand over hand L under hand, etc.)

 

For Time:

3 Rounds

600m Run (to YMCA)

30 KBS (55/35)

15 Ring Dips (scale to banded or Box Dips) 

 

Bootcamp:

3 Rounds NFT

10 Alternating Single Arm DB Bench Press (10 each arm)

10 Strict Pull-ups 

 

For Time:

3 Rounds

600m Run (to YMCA)

30 KBS 

15 Dips

 

 

 

 

 

 

 

 

 

Monday 11/27

Saturday, 25 November 2017 19:52

 

This is the last week of the food drive.  If you have not brought anything in please do so this week.

 

Bingo ends Thursday

 

Today:

For Time:

900/750m Row

75 Wallballs (20/14)

60 No Push-up Burpees over the barbell

45 Power Cleans (115/75)

30 Single Arm KB OHS (55/35 15L/15R) (scale to Single arm KB Goblet Squat)

15 Bar MU (20 Strict Push-up+ Jumping Pull-up)

 

AB-RAPish 2 rounds AFAP (finish before 7 mins do a 3rd)

20 Reverse Sit-ups

20 Weighted Tuck sit-ups (weight overhead legs out straight, bring knees to chest weight to feet)

20 Weighted Sit-ups (weight over shoulders to ceiling)

 

For Time:

900/750m Row

75 Wallballs

60 No Push-up Burpees over the KB

45 KBS

30 Single Arm KB OHS  15L/15R) (scale to Single arm KB Goblet Squat)

15 Strict Push-up into Jumping Pull-up

 

AB-RAPish 2 rounds AFAP (finish before 7 mins do a 3rd)

20 Reverse Sit-ups

20 Weighted Tuck sit-ups (weight overhead legs out straight, bring knees to chest weight to feet)

20 Weighted Sit-ups (weight over shoulders to ceiling)

 

 

 

 

Saturday 11/25

Saturday, 25 November 2017 19:51

 

Suffer Saturday:

Partner "Miagi"

50 deadlifts (61/43 kg)
50 double KB swings (2×24 /2*16 kg)
50 push-ups
50 clean and jerk (61/43 kg)
50 pull-ups
50 KB taters (24/16 kg)
50 box jumps (60/50 cm)
50 wall climbs
50 knees to elbows
50 double-unders

 

10am

"Cindy"

20 Min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Friday 11/24

Wednesday, 22 November 2017 20:37

 

 Heads up no little kids class tomorrow at 8am

Normal classes Sunday 

Hope everyone had a great Thanksgiving and are totally fueled up for today.

 

For Time:

6 Rounds 

50 Double Unders (100 singles)

16 Single FR KB Lunge (55/35) (8/8)

25 Sit-ups 

16 GI Janes 

Thursday 11/23 HAPPY THANKSGIVING!!!!!

Tuesday, 21 November 2017 20:33

 

We are always thankful for all of you wonderful people that walk through the gym doors on a daily basis, but on this day of reflection Karin and I just want to say Thank You! We love you all, and want to let you know how much you all have enriched our lives.  We hope everyone has a terrific day full of family and food.  But first if you come to the gym in the AM be ready to earn that stuffing.

 

TODAY IS LAST DAY FOR WINTER CLOTHING:

we are placing the order Friday. Sign up here before the end of today

https://docs.google.com/forms/d/1FigeYZezX1_yrfTkXiQ5rZDdzZn7F7TuiGYxQHZSF7k/edit?ts=5a0ee759

 

Today: 7:30am and 8:45am classes

Tomorrow: 8am 9:30am and 11:30am.  The gym will be open from 8am-12:30pm

Saturday/Sunday: Normal class schedule 

 

Holiday party is Saturday 12/9 @ 4pm at the Reed's house. We are going to put a cap of $30 on the White Elephant gift should you want to participate.  You can make it practical or funny whatever you choose.  

 

 "Turkey Day Massacre"

With a partner

For total reps:

3 Rounds- 3 minutes at each station (split work however you like)

Calorie Row

Thrusters (95/65)

Alt DB Snatch (50/35)

TTB

Burpees

 

1000 reps anyone??????

 

Wednesday 11/22

Monday, 20 November 2017 11:18

Thanksgiving week schedule:

Thursday: 7:30am and 8:45am classes (the votes were split between 8:30 and 9am so I split the difference)

Black Friday: 8am 9:30am and 11:30am.  The gym will be open from 8am-12:30pm

Saturday/Sunday: Normal class schedule 

 

Winter clothing order form is here

https://docs.google.com/forms/d/1FigeYZezX1_yrfTkXiQ5rZDdzZn7F7TuiGYxQHZSF7k/edit?ts=5a0ee759

Please sign-up prior to Wednesday 11/23

 

Holiday party is Saturday 12/9 @ 4pm at the Reed's house. We are going to put a cap of $30 on the White Elephant gift should you want to participate.  You can make it practical or funny whatever you choose.  

 

Just a heads up tomorrow's workout for Thanksgiving is a partner workout. So grab a partner and prepare to work

 

Today:

1 RM Deadlift 

-once you get up to about 75-80% start making smaller jumps. Tight lats, tight back and wiggle the toes to drive through your heels

 

For Time:

5 Rounds 

10 Deadlifts (155/105)

12 Box Jumps (24/20)

2 Rope Climbs (6 strict C2B chin ups) 

 

With a barbell in the rack at thigh height barbell mash R hamstring for 90 seconds

then banded R hamstring 2 mins

switch to L 

 

Bootcamp:

4 Rounds:

7 strict Pull-ups 

9 Box or Ring Dips

11 Calories on bike 

 

5 Rounds

10 Heavy KB DL 

15 Box Jumps 

3 Rope Climbs (4 1/2 way climbs, 12 single arm ring rows 6/6)

 

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