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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Wednesday 8/9

Tuesday, 08 August 2017 07:43

Kids Corner IS OPEN!!!! 

we want to thank all of you for being patient with us while the construction was going on.  Still a couple of odds and ends to wrap up on our end but the work is done and the kids area is operational!!!

There are a few rules for using the kids area: 

This is an unstaffed area of the gym

1) Class is the priority, if your child is disrupting the class you will need to address the situation

2) No rough housing 

3) The area must be cleaned up after use (either by you or your child), toys straightened and wiped down if necessary 

4) No food or drink (other than water)

5) No shoes 

When using the area please exercise common sense and common courtesy 

We have the right to revoke kid area privileges if rules are not followed 

 

Today:

15 min ALT EMOM:

1) 6 Deadlifts - TnG - build over the 5 sets to a heavy 6

2) 1 min Max distance farmers carry (you pick the weight, no running fast paced walk)

3) Rest 

 

For Time:

"Biking to Annie's"

75/60 Cal on Bike 

Then "Annie"

50-40-30-20-10

Dubs

Sit-ups 

 

-For the bike portion, you have 2 minutes to complete the number of calories. If you do not make the required number of calories you will have a 6th round of Annie that is the number of calories remaining. For example Jane gets to 45 calories in 2 minutes after she finishes her set of 10 in Annie she has to do a set of 15 Dubs and Sit-ups 

-If you finish the bike before 2 minutes you can begin Annie 

-Singles are 2x dubs 

 

Bootcamp:

4 Rounds NFT

5 Single Leg RDL each leg

5 Side Step-ups each leg

50 Foot Farmers carry 

50 Foot OH Carry 

 

For Time:

50/40 Cal Bike (2 minute cut off)

Then,

50-40-30-20-10

Single unders

Sit-ups 

 

Tuesday 8/8

Monday, 07 August 2017 09:57

 

Kids Corner IS OPEN!!!! 

we want to thank all of you for being patient with us while the construction was going on.  Still a couple of odds and ends to wrap up on our end but the work is done and the kids area is operational!!!

There are a few rules for using the kids area: 

This is an unstaffed area of the gym

1) Class is the priority, if your child is disrupting the class you will need to address the situation

2) No rough housing 

3) The area must be cleaned up after use (either by you or your child), toys straightened and wiped down if necessary 

4) No food or drink (other than water)

5) No shoes 

When using the area please exercise common sense and common courtesy 

We have the right to revoke kid area privileges if rules are not followed 

 

Today: 

Bent over underhand grip rows 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2 

-Increase weight on all sets, these should get heavy but do them as strict as possible no back bouncing 

 

24 min AMRAP

2 Rope Climbs

400m Run

20 TTB

400m Row 

 

-Scale to 1 RC, 2 1/2 climbs, 6 chin ups 

 

Bootcamp:

8 min alt EMOM:

Even: 5 Heavy DB rows per arm

Odd: :40 Max effort mountain climbers

 

24 Min AMRAP

12 Ring Rows

400m Run

12 V-ups

400m Row

 

 

Monday 8/7

Sunday, 06 August 2017 07:17

 

Today:

3 Sets

2 Strict Press + 5 Push Press

-use same weight as last Monday

 

12 Min AMRAP

5 Pistols

3 HSPU

1 Clean (205/135)

 

-You must complete all 5 pistols on 1 leg, then switch legs each round

-Scale HSPU to deficit dive bombers OR heavy DB push press

-Cleans must be squatted. Weight should never give you pause, just feel heavy standing it up

 

7 min AB-RAP

:20 6" Hold

10 Side Plank hip touches

:20 Plank Hold

10 Side Plank Hip Touches

 

Bootcamp:

10 min weighted bear crawl

-Every 2:00 starting at 0:00 row 250m

 

15 min AMRAP

15 Double Unders (30 Singles)

10 Air Squats

5 Dive Bombers

 

7 min AB-RAP

:20 6"Hold

10 side plank hip touches

:20 Plank

10 Side plank hip touches

 

 

 

Saturday 8/5

Wednesday, 02 August 2017 12:58

 

 

 

Surprise 9 and 10am

In teams of 4 complete the following for time:

300 Wallballs (20/14)

250 KBS (55/35)

200 Burpees to 6" target

 

then,

150 OHS (95/65) (sub front squats)

100 Power Cleans (135/95)

50 Rope Climbs (3 strict pull-ups per climb)

 

While all the above is going on one member of your team must be rowing towards 500 calories

One person can work at a station at a time. You must complete the WB/KBS/burpees before moving on to the OHS/PC/RC

When you finish a movement (i.e KBS you can have two people on the Wallballs, switching off)

 

40 minute cap

Friday 8/4

Wednesday, 02 August 2017 12:44

Ashleigh is leaving us to move to Australia.  Such an amazing opportunity for her, but a big loss for us :( We want to send her off with a Happy Hour TONIGHT  at 6pm.  We are going to City Works in the new King of Prussia Town Center.  

NO OPEN GYM TONIGHT

 

Tomorrow 10am we have a fun team of 4 workout.  You are getting way in advance notice to round up 3 other people 

 

Today:

Quick warm-up then,

Cycle through the following for 15-18 mins

5 Seated DB Z presses with a 5 second negative per rep

Banded Shoulder circuit: 10 reps of  int/ext rotations, I, Y, Ts, banded pull aparts

Banded Lateral Steps x 12' each way

Heavy farmers carry up and back

Heavy Bent over row x 5 each arm 5 second negative

 

WOD

Make up day. Pick any workouts from the last 2 weeks you may of missed

 

Bootcamp:

Cycle through the following for 15-18 mins

5 Seated DB Z presses with a 5 second negative per rep

Banded Shoulder circuit: 10 reps of  int/ext rotations, I, Y, Ts, banded pull aparts

Banded Lateral Steps x 12' each way

Heavy farmers carry up and back

Heavy Bent over row x 5 each arm 5 second negative

 

For Reps:

3 Rounds

1 minute at each station:

Cal on Bike

Plate GTO

Push-ups

Ring Rows

1 minute rest between rounds

 

 

 

Thursday 8/3

Monday, 31 July 2017 11:04

Ashleigh is leaving us to move to Australia.  Such an amazing opportunity for her, but a big loss for us :( We want to send her off with a Happy Hour this Friday at 6pm.  We are going to City Works in the new King of Prussia Town Center.  Please comment on the post in the members page if you are able to come, no open gym Friday night. 

 

This Saturday 10am we have a fun team of 4 workout.  You are getting way in advance notice to round up 3 other people 

 

Today:

Clean Grip Deadlift  4 x 5

-work to a Heavy NOT MAX set of 5 TnG 

 

For Time:

Pick your poison one of the following 3 choices:

#1 :

21-15-9

Deadlift 

Front Squat 

(105/70)

 

#2:

15-12-9

Deadlift 

Front Squat 

(145/100)

 

#3

12-9-6

Deadlift 

Front Squat

(185/125) 

 

-Whatever weight you choose, every set of Front Squats need to be unbroken or you have a 50 Burpee penalty at the end of the workout 

All 3 workouts should take somewhere in the 4-8 minute range and be very uncomfortable :) 

 

8 min AB-RAP

4 minutes of Max Hollow Rocks

-every time you break hollow rocks, hold a :20 plank

right into 4 minutes of Max Flutter Kicks (hands over head)

- Every time you break, hold a :20 plank

 

Bootcamp:

20 Min AMRAP

50 Foot bear crawl

40 KBS

30 Lunges 

20 Sit-ups

10 Man Makers 

 

8 min AB-RAP

4 minutes of Max Hollow Rocks

-every time you break hollow rocks, hold a :20 plank

right into 4 minutes of Max Flutter Kicks (hands over head)

- Every time you break, hold a :20 plank

 

 

 

 

 

 

 

 

Wednesday 8/2

Monday, 31 July 2017 10:14

Ashleigh is leaving us to move to Australia.  Such an amazing opportunity for her, but a big loss for us :( We want to send her off with a Happy Hour this Friday at 6pm.  We are going to City Works in the new King of Prussia Town Center.  Please comment on the post in the members page if you are able to come, no open gym Friday night. 

 

This Saturday 10am we have a fun team of 4 workout.  You are getting way in advance notice to round up 3 other people 

 

Today:

5 Sets of each:

Close Grip Bench Press x 4 reps (men use 110% of 2RM strict Press, women use 100%)

Strict Pull-ups x 6 

 

For Time:

4 Rounds

21/18 Cal Row

14 Burpee Box Overs (24/20) (anyway over, you may use your hands)

7 Bar Muscle-ups (10 C2B pull-ups)

 

Bootcamp:

12 min AMRAP:

10 DB Floor Presses

10 Renegade Rows 

20 Feet Anchored weighted Sit-ups

 

For Time:

4 Rounds

15 Cal Row

12 Burpee Box Overs 

9 Pull-ups 

 

 

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