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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Thursday 9/14

Wednesday, 13 September 2017 11:54

 

Today:

Cycle through the following for 20 minutes:

1 Rope Climb (or rope climb practice, OR static rope hold)

6-8 Step back banded Lunges (each leg)- attach the light band to the rig so the band is pulling your knee out- you must fight the tension.  

20' banded lateral steps each way 

1 Arm OH Plate walk (switch after a full length)

:30 weighted plank 

 

10 min Ladder:

1 Strict Press (95/65)

1 Ring Row

2 Strict Press

2 Ring Rows 

...

 

Bootcamp:

Cycle through the following for 20 minutes:

1 Rope Climb (or rope climb practice, OR static rope hold)

6-8 Step back banded Lunges (each leg)- attach the light band to the rig so the band is pulling your knee out- you must fight the tension.  

20' banded lateral steps each way 

1 Arm OH Plate walk (switch after a full length)

:30 weighted plank 

 

10 min AMRAP

10 Calorie Bike

10 DB SOH

10 Pull-ups (set-up bands if needed)

Wednesday 9/13

Tuesday, 12 September 2017 11:12

 

Today:

1 RM Deadlift 

 

16 Min AMRAP

30 Dubs

6 Unbroken Power Cleans *

200m Run 

 

*Pick a moderate weight for you, something that you can move with relative ease early but will get tough as the workout progresses. 

-Be sure to drop your hips and keep your chest up 

 

Bootcamp:

3 Rounds at a brisk pace:

15 Banded Hip Ext each leg

12 Weighted Step-ups (6/6)

9 Slam Balls 

6 Renegade Rows (Push-up + 2 Rows) 

 

16 min AMRAP

50 Single Unders 

10 Double KB DL

200m Run

Tuesday 9/12

Monday, 11 September 2017 07:12

 

Today: CrossFit and Bootcamp

3 Rounds NFT:

20 Alternating Single Arm DB or KB seated press (10L/10R)

20 Single Arm Ring Rows (10L/10R)

20 Bulgarian Split Squats (10R/10L)

 

For Total reps:

3 Rounds

1 minute at each station

Cal Row

Deficit Push-ups (45s/25s)

Air Squats

GI Janes 

1 minute rest between rounds

 

A little Pull and legs/Push/Legs/Push and Pull. Hopefully you get a nice full body pump today

 

7 Min AB-RAP

20 Feet Anchored Sit-ups with a twist. L elbow to R knee

20 Bicycle Sit-ups

20 Russian Twists 

 

 

 

Monday 9/11

Saturday, 09 September 2017 14:46

 

Crazy to think it has been 16 years since 9/11. We will never forget.

 

We are going to transitioning into a Wendler Cycle for Squat and Deadlift, for the Squat you have your choice of Front or Back Squat (Front is preferred)

We will take our 1 rep max and then multiply it by 90% that will be the weight we work off of for the next 3 weeks.

 

Today:

1 Rep Max Front Squat (or Back Squat if you prefer)

 

9/11 Tribute workout

2 Rounds

11 Pistols (scale to weighted Lunges)

11 Deadlifts (115/75)

11 Hang Power Cleans (115/75)

11 SOH (115/75)

11 TTB

11 Power Snatch (95/65)

11 Burpees

11 DB Thrusters (35/20s)

11 Pull-ups

 

Cash out 2001m Run (1.25 miles, mile loop + 400m)

20 minute cap for movements in the gym

 

Bootcamp:

10 minutes easy AB ride

-every 2 minutes perform 20 Bicycle Sit-ups

 

2 Rounds

11 Pistols

11 KB Deadlifts

11 KBS

11 DB SOH

11 TTB

11 SB Snatch

11 Burpees

11 DB Thrusters

11 Pull-ups

 

Cash out 2001m Run (1.25 miles, mile loop + 400m)

20 minute cap for movements in the gym

 

 

Saturday 9/9

Thursday, 07 September 2017 11:02

 

EWOD/GWOD:

Accumulate:

20 Muscle-up transitions

40 Alt KB Presses

2:00 weighted plank

 

For Time

4 Rounds

300m Run

20 KB Snatches (10L/10R)

10 Ring Dips 

 

10am:

With a partner:

7 minutes to establish a 3 rep Max Hang Clean 

-score is total weight between the pair

At 10:00 on the clock 

16 min AMRAP

1200m run together Buy-in (bottom of Blvd of the Generals)

20 Deadlifts (115/75)

20 Front Squats (115/75)

20 TTB

 

Share the work as needed, if one runner is faster you can begin on the AMRAP before your partner gets back

 

Scale the run distance if needed to finish the run around 6 minutes 

 

 

 

Friday 9/8

Thursday, 07 September 2017 10:45

 

Today:

5 sets 

Work to a 5 rep max Close Grip Bench 

Underhand Grip Bent Over DB Row x 8 each arm (for this start with palms up and then rotate as you pull to have palms facing your torso)

 

10 Min AMRAP

40 KBS (55/35)

30 Box Jumps (24/20)

20 Ring Push-ups (Rx+ 15 Muscle-Ups) 

 

8 min AB-RAP

20 Reverse Sit-ups

20 Knee bent torso rotations 

Every 2:00 starting at 0:00 hold a :30 plank 

 

Bootcamp:

3 Rounds 

.5 Mile Bike

10 Push Up Renegade rows (10 push-ups + 5 rows each arm)

 

10 min AMRAP

40 KBS

30 Box Ups

20 Cal Row

 

8 min AB-RAP

8 min AB-RAP

20 Reverse Sit-ups

20 Knee bent torso rotations 

Every 2:00 starting at 0:00 hold a :30 plank 

 

Thursday 9/7

Tuesday, 05 September 2017 08:58

Today: Everybody:)

5 Rounds for time:

500m Row

400m Run

 

-2 minute rest between rounds

Score Total time minus 8:00 of rest 

 

Very similar to Tuesday these are all out efforts on each attempt.  Use the 2 minutes of rest to bring your HR back down

 

If a 400m run will take you longer than 2:30 scale the run to 300 or even 200 to keep the intensity up for the whole run and not fade on the back half.  

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