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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Wednesday 6/7

Tuesday, 06 June 2017 09:51

Royal Ruckus 2 is this weekend!!!!!!!! Friday afternoon we will just have the 4:30pm class, the gym will be open but if you come in to do something it will need to be outside. 

 

Today:

1 RM Hang Clean!!! 

-Pumped to see what everyone hits today

 

16 Min AMRAP

5 Front Squats (135/95) 

4 Front Racked Lunges (135/95)

300m Run

 

2 min barbell mash each quad

2 min quad stretch on foam roller 

 

Bootcamp:

Every minute for as long as possible:

Min 0-1

2 Wallballs

1 Wall touch

Min 1-2

4 Wallballs 

2 Wall touches

Min 2-3 

6 Wallballs 

3 Wall touches 

 

Continue adding 2 wall balls and 1 wall touch until you cannot complete required work in the minute

 

16 min AMRAP

2 R arm KB Lunges + 2 R arm KB front squats

2 L arm KB Lunges + 2 L arm KB front squats

200m run 

 

Tuesday 6/6

Monday, 05 June 2017 10:41

Royal Ruckus 2 is this weekend!!!!!!!! Friday afternoon we will just have the 4:30pm class, the gym will be open but if you come in to do something it will need to be outside. 

 

Today: 

2 Rounds for total reps

1 minute at each station:

Cal AB

Double KB DL (55/35s) (Rx+ 70/55s)

Pull-ups (Rx+ Ring MU) 

DB Push Press (50/35) (Rx+ 2"/1" deficit HSPU)

TTB

Hang Power Cleans (115/75) (Rx+ 155/105)

Box Jump Overs (24/20) (Rx+ 30/24)

 

2 minute rest between rounds

For Rx+ you need to perform all of the movements listed as Rx+ and achieve 8 repetitions per movement listed.  That being said if you want to challenge yourself to work on something like HSPU fatigued by all means scale that movement up.  

 

At the 20 min some accessory work not for time:

2-3 Rounds up and back

Double KB Front Rack Walk 

Single Arm OH Walk 

Plate Pinch Grip Walk 

Banded lateral steps (go halfway then switch) 

 

 

 

 Bootcamp:

15 Min ALT EMOM 

1) :30 HS Hold

2) 16 Double KB Lunges (8/8)

3) :30 Deadhang hold (tight scapulas)

 

2 Rounds for total reps

1 minute at each station:

Cal AB

Double KB DL 

Pull-ups 

DB Push Press 

TTB

KBS

Box Jump Overs 

 

2 minute rest between rounds 

Monday 6/5

Sunday, 04 June 2017 07:05

Reminder: NO 9am class today or Mondays in June

 

Royal Ruckus 2 is this weekend!!!!!!!! Friday afternoon we will just have the 4:30pm class, the gym will be open but if you come in to do something it will need to be outside. 

 

Today:

Find a 3RM Clean Grip Deadlift

 

12 Min Partner AMRAP

12 Power Snatch (95/65)

12 Bar Facing Burpees

 

P1 Begins on the AMRAP

P2 Rows 300/250m

 

After P2 finishes their row switch and pick up where P1 left off

 

7 min AB-RAMP

On your back 10 weighted leg raises

20 Flutter Kicks

10 Heavy weighted Sit-ups

20 Heavy Russian Twists

30 High Plank KTE

 

 

Bootcamp:

For Time:

75 Abmat Sit-ups

4 Rounds

20 DB Snatch

15 Burpees

200m Run

After last run cash out with

75 Abmat sit-ups

 

 

Saturday 6/3

Friday, 02 June 2017 09:42

 EWOD/GWOD:

Box Squat 7 x 3

-Handstand work between sets

 

10 Rounds for time with a partner:

10 Clean and Jerk (135/95)

4 Rope Climbs/ 2 Legless Rope Climbs 

 

10am: 

3 Scores today

0-15 minutes 

1 mile run for time

With remaining time in 15 minutes find a 3 RM Front Squat out of the rack

15-30 minutes

AMRAP 

1 mile run Buy-in

With remaining time until 30:00

10 Deadlifts (225/155)

15 Box Jump Overs (24/20)

 

If your mile run will be longer than 11 minutes cut it down to 1200m.  

Or you can run the first one and then cut the 2nd one down

 

 

 

Friday 6/2

Thursday, 01 June 2017 10:05

Reminder there is no 9am class on Monday's for the next few weeks.

 

Today:

15 min AMRAP

90 Double Unders (180 Singles)

45/36 Cal Row

30 Single arm DB SOH (50/35) (15/15)

15 C2B (Rx+ 10 Bar MU) 

 

 

Much needed coach led mobility/soft tissue

Barbell Quad Smash (10 passes middle/outer/inner)

A) 3 min straddle 

B) 1:30 min banded quad on foam roller 

-half will hold straddle while other half stretch quad

1 min sleeper stretch

1 min external rotation

1:30 shoulder extension

2 min kneeling lat 

 

Bootcamp:

16 min AMRAP

500/400m row

25 Double unders (50 singles)

10 Burpees over the rower

 

Much needed coach led mobility/soft tissue

Barbell Quad Smash (10 passes middle/outer/inner)

A) 3 min straddle 

B) 1:30 min banded quad on foam roller 

-half will hold straddle while other half stretch quad

1 min sleeper stretch 

1 min external rotation

1:30 shoulder extension

2 min kneeling lat 

 

 

Thursday 6/1

Wednesday, 31 May 2017 09:53

 

Welcome to June!!! That means the Royal Ruckus is only 10 days away!!!! So thankful for all of those who have volunteered.  If you did not get an email yesterday about next week please let me know.

 

Reminder there is no 9am class on Monday's for the next few weeks.

 

Today:

Last week of Hang Clean work.  Excited to see what everyone hang cleans next week

 

Hang Clean 3 x 3, 3 x 2

Hang Clean + Front Squat x 3

Try and build on every single set and hopefully finish at or above your 1RM

 

10 min Ladder

1 Squat Clean (95/65)

100m Run

2 Squat Cleans (95/65)

100m run

3 Squat Cleans

etc.

 

Bootcamp:

For Time

400m Run

15 DB Thrusters

15 Jumping Pull-ups

800m Run

25 DB Thrusters

25 Jumping Pull-ups

1 Mile Run

25 DB Thrusters

25 Jumping Pull-ups

800m Run

15 DB Thrusters

15 Jumping Pull-ups

400m Run

 

40 min Cap

 

 

 

Wednesday 5/31

Tuesday, 30 May 2017 07:47

 

Today:

In 15 minutes work through the following:

3-5 reps of 5 second negative deficit HSPU (kip up if you can)

Underhand Bent over row x 8 

Banded Hip Ext x 10 each leg

 

18 Min AMRAP

10/8 Cal Row

10 Burpees to 6" 

10 TTB 

1 min rest between rounds 

 

Goal here is to push the first two movements and then try and hold on for unbroken TTB for the duration.  

-You can cut the number reps of TTB if you are still working on your kip 

 

Partner barbell hamstring mash

Lax ball lat/posterior shoulder 

 

Bootcamp:

15 minutes to rotate through:

Double under practice 1 minute 

Farmers carry x 50 feet 

Banded Hip ext x 10 reps each leg

 

18 Min AMRAP

10/8 Cal Row

10 Burpees to 6" 

10 TTB (10 V-ups)

1 min rest between rounds 

 

 

 

 

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