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Monday, July 3rd- Sunday, July 9th

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Announcements-

4th of July Hours
7am Class
8am Open Gym
9am Class
10am Open Gym
11am Class

We are now offering small group (2-3 people) personal training. If you would like more specific programming for your goals or the push of a personal coach, this is a great option. Cost is $25 per person. We also offer one on one personal training or personal programming for your specific needs. If you are interested in personal training or a personal program call or text Tyler 717-649-2051.

All kinds of fun events coming up!! Check them out!!

Rugged Maniac Race- August 5th – Mike Wenger has organized a CrossFit Ephrata Team for the upcoming Rugged Maniac!! The race is August 5th at Maple Grove Raceway- about 25 minutes away. The team name is “Justice League CFE” and the time slot is 11:15am. We are encouraging participants to wear a DC shirt: Superman, Batman, the Flash, Green Lantern, Wonder Woman, Cyborg, Aquaman. You can buy them at Walmart, Kmart. Any questions let Mike Wenger or Tyler know. Thanks! Here is the link- https://ruggedmaniac.com/events/pennsylvania/

August 19th- Barbells and Brews event at CrossFit Ephrata! Mark your calendar! Member and owner of Mad Chef Brewery, Francisco, is going to be bringing over some beers for us to enjoy! We are also going to have some fun events going on that day. More details coming soon. Plan on a afternoon start time- 1pm. Events may include- workouts, challenges, games, etc. Should be a lot of fun! You can participate or just hang out and you do not have to drink beers to hang out. Enjoy whatever you feel comfortable drinking!

CrossFit Ephrata Golf Outing is set for Sunday Sept 10th at 1pm Foxchase Golf Course. Cost is $75 to play, which includes beverages and a BBQ dinner after! Text Tyler at 717-649-2051 to confirm your spot. We have 15 people so far, we would like to get 50 or more! Should be a fun time. If you have a foursome just let Tyler know. If not no worries we will set you up with a group. You do not have to be a good golfer, anyone can play!!

We play hard but we also have to keep our nutrition in line.. see below!

Coach Brandt is posting recipes for healthy eating and other nutrition advice on our Facebook group page. He is posting all his nutrition posts with the hashtag- #CrossfitEphrataFood- so you can search that hashtag for a bunch of ideas. If you want to share any of your own healthy recipes send them to Brandt or Tyler and we will post them! Thank you! Here is our Facebook group page if you are not a member of it already- https://www.facebook.com/groups/962663997150956/?ref=bookmarks

Next Godwod is Sunday July 9th from 6-8pm at the gym. Any questions or for more info contact Phil Eby 717-278-1963 or Crystal Eby 717-278-1965

Monday, July 3rd

WU- 3 Rounds
5 Worlds Greatest Stretch per side
5 Deadlifts or Hang Power Cleans
5 Pause Front Squats

1A) Back Squat- 5 x 3 reps with 5 second Eccentric @75% or more of 3RM
1B) Glute Ham Rollers- 5 x 12 reps (slow and controlled)

Partner WOD- split reps anyway you want
3 Rounds
Fit-
60 Wall Ball Shots (you pick)
40 Step Ups (24/20)
20 Deadlifts (135/95)

RX-
60 Wall Ball Shots (20/14)
40 Step Ups or Box Jumps (24/20)
20 Hang Power Cleans (115/75)

Comp-
60 Wall Ball Shots (30/20)
40 Box Jumps (24/20)
20 Hang Power Cleans (155/105)

Flex- Couch Stretch x 2 mins per leg

Monday Olympic Weightlifting

Monday July 3rd
1a) power snatch/ full snatch 5 sets
1b) snatch high pulls 5×2
2a) clean and jerk heavy 5 sets
3a) front squat 4×4
3b) x band walks 4×10/10
3c) back extensions on GHD (try w/weight) 4×12

Tuesday, July 4th

Happy 4th of July!! Classes today at 7,9, and 11am

WU- 3 Rounds
200 Meter Jog
10 Pass Throughs
10 Second Hollow Hold
10 Second Arch Hold
10 Samson Lunges

Technique Work- 15 minutes
Kipping Swing or Toes To Bar work. Work on the following progression
A) Hollow and Arch Position on Floor
B) Hollow and Arch Swing on Bar
C) Hollow and Arch Swing Plus “Front Lever” on Bar- By Front Lever we mean an aggressive pull with your lats to bring your body to a near parallel position with your upper body behind the bar. Check out the videos below.
D) Kipping Knees to Elbows and Toes To Bar

Hero WOD “White”

5 Rounds
3 Rope Climbs
10 Toes To Bar
21 Overhead Walking Lunges (45/25)
400 Meter Run

Scaled Option
5 Rounds
10 Burpee Pull Ups
20 Ab Mat Sit Ups
21 Overhead Walking Lunges (25/10)
400 Meter Run

Flex- Puppy Dog x 2 mins

* You may also choose to do this WOD as a partner WOD. Double all reps if you do and complete the runs together.

Wednesday, July 5th

WU- 1 minute Stations x 3 Rounds
A) Push up to Inchworm
B) Light Alternating DB Snatches
C) Banded T’s and Y’s- Alternating (stomach tight, use upper back)

1A) Bench Press- 5 x 3 reps with 5 second Eccentric @75% or more of 3RM
1B) Bent Over DB Row- 5 x 10 with a 2 second pause at top

Tabatas with 1 minute rest between each Tabata- Don’t worry about score, focus on quality and getting better at each movement.

A) DB Snatch (ahap)- Switch arms for every 20 second interval
B) Plank or Handstand Hold
C) Calories (Row, Bike, Ski)
D) Hollow Hold or Hollow Rocks

Flex- Twisted Cross x 2 mins per side

Wednesday Olympic Weightlifting

Wednesday July 5th
1a) snatch heavy – 4 sets
2a) light power clean/ push press x2/ jerk – 4 sets
2b) bodyweight side lunges 4×10/10
3a) DB lunge walk 4 sets
3b) DB bench press 4×8
3c) Ring rows or pulls ups 4×5-10

Thursday, July 6th

WU- 3 Rounds
10 Front Plate Squats (10lb plate)
10 Table Top Shoulder Stretch
30 Second Plank

Technique Work- 20 minutes, cycle through movements and work on improving form.
A) Rowing- 15 Pulls
B) Kipping Swing- 5-10 or Kipping Front Lever (kipping front lever will help you develop strength and skill for Toes to Bar and Muscle Ups. See Tuesday’s videos on the kipping swing.)
C) Wall Ball Shots- 10 reps

Partner WOD
Fit-
200 Wall Ball Shots (you pick weight)
Partner out is Rowing 10 Calories before switching

RX-
250 Wall Ball Shots (20/14)
* For reps to count partner has to be hanging from a pull bar.

Comp-
250 Wall Ball Shots (20/14)
* For reps to count partner has to hold the top of pull up with chin above bar.

Flex- Lizard x 2 mins per side

Thursday Strength WOD

Coaches Choice

1A) Strict Press- 10,8,6,4,2
1B) Wide Grip Chin Up- 5 x 5 (slow negative)

Alternating Tabatas- 20 seconds on one exercise, 10 seconds rest, 20 seconds on second exercise, 10 second rest- Repeat (4 rounds on each exercise)

A) Push Ups/ Ring Rows
B) Bench or Ring Dips/ Bicep Curls
C) DB Side Shoulder Raises/ Banded T’s
D) Side Plank Hip Ups (alternate sides)

Friday, July 7th

WU- 2 Rounds
5 Worlds Greatest stretch per side
10 Light DB Power Cleans
10 Kneeling Dynamic Hip Flexor Stretch per side (put pad under knee if needed) Squeeze the glute on kneeling knee to increase the stretch

1A) Deadlift- 5 x 3 reps with 5 second Eccentric @ 75% or more of 3RM
1B) DB Alternating Reverse Lunges- 5 x 20 reps

21-15-9
DB Power Cleans (30/20)/(50/35)/(70/50) or 100lb DBall Clean * Do not drop DB’s, go lighter if you need to so you can handle the weight. Thanks!
Burpees
* Run 400 Meters on the hash marks (between the set of 21 and 15, and the set of 15 and 9) You will run 400 Meters twice.

Flex- Pigeon x 2 mins per side

Saturday, July 8th

8am- Mobility Class

WU- 2 Rounds
10 Pass Throughs
10 Table Top Shoulder Stretch
5 Kipping Swings
10 Sit Ups
10 Front Plate Squats (10lbs)

“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Ab Mat Sit Ups
50 Air Squats
Rest 3 minutes between Rounds

Flex- Frog Stretch x 2 mins

Sunday, July 9th

10am- Erin’s Class
11am-1pm- Open Gym

Monday, June 26th- Sunday, July 2nd

By: 0

Announcements-

Coach Jordan is back from competing at the 2017 Junior Worlds Weightlifting Championship in Tokyo!! He took 14th in the WORLD with a 277lb Snatch and a 352lb Clean and Jerk!! Incredible job Jordan! Amazing how far he has progressed in Weightlifting over the last couple years! Keep it up Jordan we are very proud of you!

CrossFit Ephata Golf Outing will be Sept 10th at 1pm Foxchase Golf Course. Cost is $75 which includes BBQ dinner. Text me (Tyler) to confirm your spot. 717-649-2051. If you have a foursome you want to be paired up with just let me know. Or we will find a group for you. Thanks!

Bonus FREE Weightlifting Clinic for CrossFit Ephrata Members this Friday June 30th at 8am. We will be going over technique for the Snatch and the Clean. Beginners to Veterans are welcome!! If you would like to work on or learn Olympic Weightlifting Technique definitely take advantage of this.

Since we have been doing a lot more running we wanted to give some advice on running technique. From my experience there seems to be two main techniques people coach. People who prefer a mid-foot strike or people who prefer a heel strike technique. There are many successful runners who use both techniques. Although the techniques sound a lot different I think they are actually more similar then different. Both tend to look at the other technique as more extreme then what they really are. Mid foot strikers tend to think of heel strikers as leaning back and landing on the back of the heel, while heel strikers tend to think of mid foot strikers as running on their toes. We recommend a mid foot strike, for some this will be more towards the front of the mid foot and for other it will be towards the back of the mid foot. We do not recommend an extreme either way- running on your toes or running on the back of your heels. You should focus on a slightly forward lean and letting your feet cycle under neath you with minimal noise. Your contact point should be around mid foot overall with soft cadence. Check out the video below-

Monday, June 26th

WU- 3 Rounds
5 Pause Goblet Squats
10 Walking Samson Lunges
10 Barbell Romanian Deadlifts

1A) Back Squat- 5 x 5 reps with 5 second Negative (Lowering) @ 70% of 3RM (from last week)
1B) Glute Ham Rollers- 5 x 10 reps (slow and controlled, hips high!)

Partner WOD- Split Reps anyway you want
3 Rounds (25 minute cap)
400 Meter Run (together)
40 Deadlifts (135/95)/(185/125)/(225/155)
40 Box Jumps or Step Ups (24/20)
* Make sure your deadlifts are smooth and pretty. Switch every 5-10 reps with your partner to maintain good form.

Flex- Couch Stretch x 2 mins per leg

Monday Olympic Weightlifting-
Jordan is back from Tokyo! He will have programming for you Monday night.

Tuesday, June 27th

WU- 3 Rounds
2 Wall Walks
5 Hollow/Arch Kipping Swings
7 Push Press or Push Jerks

Skill Work- EMOM x 12 minutes
A) Belly to Wall Handstand Hold or Plank
B) 5-10 Kipping Toes To Bar or Practice 5-10 Hollow/ Arch Swing
C) 25-50 Double Unders or Double Under attempts or Calories on Bike,Rower, or Ski (12/9)

Fit-
5 Rounds
5 Shoulder to Overhead (115/75)
10 Ring Rows
20 Bar Hops

RX-
5 Rounds
5 Shoulder to Overhead (135/95)
10 Pull Ups
30 Bar Hops

Comp-
5 Rounds
5 Shoulder to Overhead (165/115)
10 C2B Pull Ups
30 Double Unders

Flex- Puppy Dog x 2 mins

Tuesday Strength WOD

Coaches Choice

1A) Strict Press- 10,8,6,4
1B) Strict Chin Up- 4 x near max (if you can do more then 10 reps add weight)

2A) DB Snatch- 4 x 5 reps (ahap)
2B) Weighted Push Up or Regular Push Up- 4 x 10 reps

3A) Hammer Curls- 3 x 12 reps
3B) Dips- 3 x near max (Bench, Box, Equalizers, Rings)
3C) Core Rollouts- 3 x 12 reps

Wednesday, June 28th

Erin’s upcoming Nutrition Challenge info-

New 42 day challenge info–participants will eat clean for 42 days from July 1st to August 11th. This is to promote fueling our bodies for optimal performance in the gym to constantly improve our lives.
Guidelines:
1. pick one partner to be on your team, so pick wisely. If you don’t have a partner, we will get you one.
2. Come get weighed, measured, and get a google hangout account at 10am on July 1st, the first day on the challenge.
3. You will send pictures of your clean meals three times a day to your partner and coach through the Google Hangout app. You are allowed two of those meals to be pictures of cheats. Out of 21 meals a week, 19 must be clean and without processed foods.
4. If you and your partner send all of your 21 meals (19 needing to be clean) for the week, your names will be put in for a weekly drawing of a prize.
5. This has 6 weeks so 6 prizes and the prizes go up in value as the weeks go on. The 6th prize will be a good one and the only way your team will be in for that running is if you sent all of your info for the first 5 weeks!
6. Final weigh-ins and measurements need to be done on August 12th at 10am.
7. I’m not completing set on the price, but it will be around $40 a person so that our prizes can be awesome.
8. I’ll have a sign-up sheet in the gym with this same info on it within the next day just so we have an idea of how many will be doing it and to get emails to make an email group.
Let me know if you are interested or have any issues!!!

WU- 3 Rounds
5 Push Up to Inchworm
10 Banded Cuban Presses
10 BB Good Mornings (focus on proper hip hinge and nice flat back or slightly arched position)

1A) Bench Press- 5 x 5 reps with 5 second Negative @ 70% of 3RM
1B) Bent Over DB Row- 5 x 10 reps (slow and controlled)

Partner WOD
15 minute Amrap
30 Calories (Row, Bike, Ski)
40 Alternating DB Snatches (35/20)/(50/35)/(70/50)
30 Burpees

Flex- Twisted Cross x 2 mins per side

Wednesday Olympic Lifting with Jordan

Wednesday June 28th
1a) snatch balance (then drop)/ snatch/ snatch balance (then rerack) 4 sets
2a) push press 4×6, 1×10
2c) Bent over DB row 5×12
3a) back squat 4×6
3b) hammer curls 4×15-20
3c) hollow hold or plank 4×45 sec

Thursday, June 29th

WU- 3 Rounds
5 Worlds Greatest Stretch per side
10 Pass Throughs
100ft Overhead Plate Walk (45/25)

Technique Work- 15 minutes
1A) Rowing- 15 Pulls (Smooth and strong pulls, focus on efficiency and proper form)
1B) Hollow Rocks- 10 slow and controlled rocks staying in tight hollow
1C) Wall Ball Shots- 10 Shots with perfect squat and front rack position.
Get in groups and rotate through the exercises not for time, but for quality of movement. Working on improving your efficiency in these movements. Smooth reps!



1 minute Stations x 3 Rounds
A) Wall Ball Shots (20/14)
B) Calories Rower
C) Hollow Rocks or Hollow Hold
D) Box Jumps or Step Ups
E) Rest 1 minute
* Score your lowest round, Keep your reps smooth like you practiced!

Flex- Pigeon x 2 mins per side

Thursday Strength WOD

WU- Coaches Choice

1A) Front Squat- 5,4,3,2,1
1B) Hip Extensions- 5 x 10

2A) Back Rack Reverse Lunge- 4 x 8 each leg
2B) Russian KB Swing – 4 x 12 (ahap)

3A) Plate Sit Ups- 3 x 10
3B) Plate Russian Twist- 3 x 20

Friday, June 30th

WU- 3 Rounds
10 Romanian Deadlifts
10 Samson Lunges
5 Alternating Up Dog/ Down Dog (5 each, hold for a second on each pose)

8am- Free Olympic Weightlifting Clinic Today! For Beginners and Veterans! Come out and work on your Snatch and Clean!

1A) Deadlifts- 5 x 5 reps with 5 second Eccentric (lowering) at 70% of 3RM. Smooth and pretty reps!
1B) DB Reverse Lunges- 5 x 20 (alternating)

Fit-
Deadlifts (135/95) 20-15-10
Ab Mat Sit Ups 40-30-20

RX-
Power Cleans (95/65) 20-15-10
Ab Mat Sit Ups 40-30-20
* set thin 10’s down nicely please!

Comp-
Power Cleans (135/95) 20-15-10
Toes To Bar 40-30-20

* Be careful with High Rep Cleans and Deadlifts do not let your form break down for a faster time! Much better to move smooth, efficient, and take breaks as needed.

Flex- Lizard x 2 mins per side

Saturday, July 1st

4th of July Class times will be-
7am, 9am, 11am with Open Gym in between

WU- Partner WU- 8 minutes
One partner does Row, Bike or Ski- gradually pick up pace
Other partner completes – 1 wall Walk, 2 Burpees, 3 Squats, 4 Lunges, 5 Jumping Jacks then switch

Skill Work- Work on one of the following progressions for both Handstands and Chin Ups. Alternate back and forth for 15 minutes. Goal is to get better and stronger with both skills. You don’t have to rush each movement- 3 to 5 sets of each movement 30 seconds to a minute on each movement with adequate rest between movements.
1A) Belly to Wall Handstand Holds, Back to Wall Handstand Holds, Headstands, HSPU
1B) Ring Row, Negative Chin Up, Chin Up, Chin Up with L Sit

Partner WOD- Split reps anyway you want
100 Cals (Bike, Row, Ski)
100 DB Burpee Step Ups (25/15)/(35/25)/(50/35)- Like video but holding DB’s for Step Up
100 DB Thrusters (25/15)/(35/25)/(50/35)

Flex- Couch Stretch x 2 mins per leg

Sunday, July 2nd

10am- Erin’s Class
11am-1pm- Open Gym

Monday, June 19th- Sunday, June 25th

By: 0

Announcements-

Awesome turnout from Saturday’s Bring a Friend WOD and BBQ Party!! Thank you all for building such an awesome community!!

New Strength Cycle, Gymnastics Cycle, and Conditioning Cycle starts this week. We will retest this week of Strength Tests, Gymnastic Tests, and Conditioning tests 8 weeks from now. This is a great way to measure your progress! It’s ok if you do not hit all the tests. Try to hit the tests that are most important for your goals. For our strength lifts we will be using our maxes for percentage work in the following weeks. You may also come in during Open Gym or on the weekend to make up anything you miss this week.

CrossFit Ephrata Golf Outing will be Sunday Sept. 10th 1pm at Foxchase Golf Course! Cost will be $75 per player and includes BBQ Dinner after! Anyone can play you do not have to be a good golfer! We will do a scramble format so it will be lots of fun! Additional registration info coming soon!

Next Godwod will be Sunday June 25th 6pm at the Gym. Any questions contact Phil Eby at 717-278-1963

Monday, June 19th

New Strength, Gymnastics, and Conditioning Cycle starts today!!

WU- 3 Rounds
15 Sling Shot Lateral Band Walks each way (band around knees or ankles)
10 Goblet Squats
100 ft Overhead Plate Carry (45lbs)- Stomach tight, ribs pulled down, head through shoulders

20 minutes- Find a 3RM Back Squat- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar. Grab a spotter if you need one.

3 Rounds with a Partner- Split reps anyway you want
30 DB Thrusters (25/15)/(35/20)/(50/35)
30 Burpees on to plate
30 Plate Sit Ups (45/25)- watch video

Flex- Couch Stretch x 2 mins per leg

Monday Olympic Lifting Class

WU- Coaches Choice

1A) Snatch Deadlift + Snatch Pull + Power Snatch + Squat Snatch- 5 sets (start at 70% of Power Snatch max and go up from there)

2A) Clean Deadlift + Clean Pull + Power Clean + Squat Clean- 5 sets (start at 70% of Power Clean max and go up from there)

3A) Press in Split Jerk Position- 4 x 6 reps (switch legs after 3 reps)
3B) Incline DB Row- 4 x 12 Reps
3C) Plate Sit Ups- 4 x 10 + 20 Russian Twists

Tuesday, June 20th

WU- 2 Rounds
Dynamic Hip Flexor Stretch x 10 per side (put a pad or gymnastics mat under knee if needed)
Dynamic Pec Stretch on Rig x 10 per side
Plate Good Morning (45/25) x 10
Plate Overhead Press (45/25) x 10

1A) DB Snatch Technique Work- 4 x 5 reps each arm
1B) Banded Y,T,A- 4 x 10 each- Stomach tight, ribs pulled down. Focus on pulling with upper back

Conditioning Test-
4 Rounds
400 Meter Run (sub 500 meter row or 20/15 Cals)
20 Alternating DB Snatch (35/20)/(50/35)/(70/50)

Bonus- Planks- 3 x 30 seconds to a minute- Add weight if you can
Flex- Lizard x 2 mins per side

Tuesday Strength
WU- Coaches Choice

1A) Strict Press- 10,8,6,4
1B) Chin Up add weight if you can- 4 x 5 reps

2A) DB Bench Press- 4 x 10
2B) BB Inverted Row- 4 x 10

3A) Poliquin Raises- 4 x 10
3B) Banded Tricep Push Downs- 4 x 20 reps
3C) Body Saws on GHR- 4 x 10

Wednesday, June 21st

WU- 1 minute Stations x 3 Rounds
A) Overhead Plate Walking Lunge (light plate)
B) Pass Throughs
C) Goblet Squats

Bench Press- Find a 3RM- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar. Grab a spotter if you need one.

10 Minute Amrap
Fit-
10 Push Press (75/45)
10 Front Squats (75/45)
20 Bar Hops

RX-
10 Push Press (95/65)
10 Front Squats (95/65)
20 Bar Hops

Competition-
10 Push Press (115/75)
10 Front Squats (115/75)
40 Double Unders

** Set bars down nicely please! Help prevent our plates from breaking. Thank you

Flex- Twisted Cross x 2 mins per side

Wednesday Olympic Lifting

WU- Coaches Choice

1A) 2 Power Snatch + 2 Overhead Squat + 2 Squat Snatch- Complete a set every 2 minutes for 12 minutes- 6 sets total. You pick weight, add weight each round if you can.

2A) 2 Power Clean + 2 Front Squats + 2 Split Jerks- Complete a set every 2 minute for 12 minutes- 6 sets total. You pick weight, add weight each round if you can.

3A) Single Leg Squats- 4 x 8 each leg
3B) Glute Ham Raises or Hip Extensions- 4 x 12 reps
3C) GHD Sit up parallel hold for 20 seconds plus 10 Sit Ups- 4 Rounds

Thursday, June 22nd

WU- 1 minute Stations x 3 Rounds
A) Overhead Plate Stretch with Wall Ball Under Shoulders (elbows straight, ribs pulled down) – light weight (10lbs)
B) Push Up to inchworm
C) Reverse Lunges with Twist- Twist towards front leg to stretch out hip flexor.

Gymnastics Tests- 2 minutes on each exercise with 1 minute rest between exercises. We will retest these exact 2 minute test 8 weeks from now. Put your scores in your phone if you want to track your progress. Make sure you test and re-test in the same order.

2 minutes on each exercise, 1 minute rest between exercises.
A) Max Push Ups or Max Strict Handstand Push Ups
B) Max 45 degree Ring Rows or Max Strict Pull Ups
C) Max Ab mat Sit Ups or Max Toes To Bars
D) Max Burpee Step Ups (24/20) or Max Burpee Box Jumps (24/20)
** Looking for good form with all movements. Full range of motion and smooth form on all movements. Do not sacrifice form or cheat your reps just to get a higher number.

4 Rounds
400 Meter Run or 500 Meter Row or 20/15 Calories
Rest 1 minute between rounds

Flex- Lizard x 2 mins per side

Thursday Strength Class

WU- Coaches Choice

1A) Sumo Deadlift – 5 x 5 reps
1B) Glute Ham Rollers- 5 x 12 reps

2A) DB Step Ups – 4 x 8 each leg (find a box with your leg at 90 degrees)
2B) BB Good Mornings- 4 x 10 reps

1 minute stations x 3 Rounds
3A) DB Farmers Carry (AHAP)
3B) Double DB or KB overhead Carry (AHAP)
3C) Wall Sit (slowly alternate your legs to an extended position if you want more of a challenge)

Friday, June 23rd

WU- 3 Rounds
10 BB Good Mornings
10 Dynamic Puppy Dog on Box or Bench
10 Light DB Power Cleans

Deadlift- Find a 3RM- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar.

Fit-
21-15-9
DB Power Cleans (30/20’s)
Ring Rows
Burpees

RX-
21-15-9
DB Power Cleans (40/25’s)- 21-15-9
Burpee Chest to Bar Pull ups- 12-9-6

Comp-
DB Power Cleans (50/35’s)- 21-15-9
Burpee Ring Muscle Ups- 9-6-3

Flex- Puppy Dog x 2 mins

Saturday, June 24th

WU- 2 Rounds
100 Ft. Overhead Plate Walk (45/25)
10 Push Press with Pause at top
5 Worlds Greatest Stretch Per side
10 Sumo Deadlift High Pulls

10 minutes- practice rowing technique- get in small groups and share rowers. Rotate a new person on the rower every 30 seconds. focus on proper rowing technique as well as fast transitions in and out of the rower.

Conditioning Test- “Fight Gone Bad”
3 Rounds- 1 minute on each stations with a 1 minute rest between rounds. Score will be your lowest total rep round.

1 minute stations x 3 Rounds
A) Wall Ball Shots (20/14)
B) Sumo Deadlift to High Pulls (75/55)
C) Box Jumps (24/20)- scale with step ups if needed
D) Push Press (75/55)
E) Calories on Rower
F) Rest
* Set bars down under control please. Save our thin bumper plates. Thanks!

Flex- Pigeon x 2 mins per side

Sunday, June 24th

10am- Erin’s Class
11am-1pm- Open Gym

Youth Summer Strength and Conditioning Week 2

WU- Agility Ladder
Dynamic- Samson Lunges, Frankenstein, Side Lunges x 2, Spiderman, Inchworm

Monday-

1A) Goblet Squat or Back Squat- 4 x 10 reps
1B) Glute Ham Rollers- 4 x 10 reps
1C) Box Jumps- 4 x 5 reps
1D) DB Strict Press- 4 x 10 reps

Conditioning- Hill Sprints, Band Sprints, Sled Pushes, or other interval work

Wednesday-
1A) Bench Press- 4 x 10 reps
1B) Ring Row or Pull Up- 4 x 5-10 reps
1C) Plank- 4 x 30 seconds
1D) DB Incline Row- 4 x 10 reps

Conditioning- Hill Sprints, Band Sprints, Sled Pushes, or other interval work

Thursday-
1A) Single Leg Squat- 4 x 8 per leg
1B) Glute Ham Rollers- 4 x 10 reps
1C) Box Jumps- 4 x 10 reps
1D) Plate Sit Ups- 4 x 10 reps

Conditioning- Hill Sprints, Band Sprints, Sled Pushes, or other interval work