Saturday 05.23.2020

WELCOME BACK! We’re so happy to have you all back in the gym and are excited to see your faces. A few new rules:

  1. You MUST sign up for class on Wodify. We have to limit the number of folks in the gym, so this is extremely important. No more dropping in on the fly.
  2. Barbell class, as with all other classes, will be 45 minutes long. You must come in, workout, and get your items cleaned in 45 minutes. This allows for between class general cleaning by us and transition time before the next group comes in.
  3. You will choose one workout spot (you will see when you come in what this means) that you will be responsible for staying in and cleaning when you are done. Clean everything you touch, then put your dirty towel in the designated bucket for cleaning.
  4. Programming will be limited for now so we can get you in and out.
  5. Enjoy!

Hypertrophy

A1) Front Squat: 3×10

A2) Pushups (elevated if necessary): 3×20

B1) DB Pullovers: 3×15

B2) Step Back Lunges (DB, BB): 3×20

C1) Abs of choice: 3×20

C2) Standing Calf Raises: 3×20

Strength

A) Back Squat: 3×8

B) Bench Press: 3×8

C) RDL (DB, BB, EZ): 3×15

D) Narrow Pushups: 3×20

Thursday 05.21.2020

Welcome back banner. Vector lettering. Vector hand drawn illustration.

WELCOME BACK! We’re so happy to have you all back in the gym and are excited to see your faces. A few new rules:

  1. You MUST sign up for class on Wodify. We have to limit the number of folks in the gym, so this is extremely important. No more dropping in on the fly.
  2. Barbell class, as with all other classes, will be 45 minutes long. You must come in, workout, and get your items cleaned in 45 minutes. This allows for between class general cleaning by us and transition time before the next group comes in.
  3. You will choose one workout spot (you will see when you come in what this means) that you will be responsible for staying in and cleaning when you are done. Clean everything you touch, then put your dirty towel in the designated bucket for cleaning.
  4. Programming will be limited for now so we can get you in and out.
  5. Enjoy!

Hypertrophy

A1) Glute Bridges: 3×10

A2) Curls (DB, BB, EZ): 3×20

B1) Press: 3×10

B2) Bent Over Row (DB, BB, EZ): 3×20

C1) Abs of choice: 3×20

C2) Step Back Lunges (DB, BB): 3×20

Strength

A) DL: 3×8

B) Press: 3×8

C) Goblet Squats: 3×15

D) Bent Over Row: 3×15

Tuesday 05.19.2020

WELCOME BACK! We’re so happy to have you all back in the gym and are excited to see your faces. A few new rules:

  1. You MUST sign up for class on Wodify. We have to limit the number of folks in the gym, so this is extremely important. No more dropping in on the fly.
  2. Barbell class, as with all other classes, will be 45 minutes long. You must come in, workout, and get your items cleaned in 45 minutes. This allows for between class general cleaning by us and transition time before the next group comes in.
  3. You will choose one workout spot (you will see when you come in what this means) that you will be responsible for staying in and cleaning when you are done. Clean everything you touch, then put your dirty towel in the designated bucket for cleaning.
  4. Programming will be limited for now so we can get you in and out.
  5. Enjoy!

Hypertrophy

A1) Back Squat: 3×10

A2) OH Tricep Extensions (DB, BB, EZ): 3×20

B1) Bench Press: 3×10

B2) RDL (DB, BB, EZ): 3×20

C1) Abs of choice: 3×20

C2) Standing Calf Raises: 3×20

Strength

A) Back Squat: 3×8

B) Bench Press: 3×8

C) Good Mornings: 3×15

D) Skullcrushers (DB, BB, EZ): 3×15

Saturday 03.28.2020

Hypertrophy

METABOLITE TRAINING! Please read carefully and follow guidelines.

  1. Weights (if any; many movements can and should be done with bodyweight only) should be LIGHT, approximately 50% of 1RM or slightly lighter.
  2. Rest MINIMALLY between sets, anywhere from 10 seconds to 1 min. Rest only enough to just catch your breath. Yes, it will feel more cardiovascular and that’s okay.
  3. First set should be 20-30 reps. Each subsequent set will drop off from there. If sets do not drop off, you’re resting too long. Example: 24, 16, 12, 9 NOT 24, 22, 22, 20
  4. You should be able to get through all of the sets and movements in 30-45 minutes maximum.
  5. If you are doing single arm or single leg movements, perform ALL sets on one side first, then ALL sets on other side.

A) Jumping Squats x 4

B) Seated UH Pulldown x 4

C) Incline Chest Supported Row x 3

D) Front Raises x 3

E) Hammer Curls (2-arm) x 4

F) Flat Flyes x 3

G) Banded Good Mornings x 3

H) Abs of choice x 4

Strength

A) Narrow Stance HBBS: 1×8 at 8RPE, 3×6 at 100% of previous

B) Low Bar Good Mornings: 1×10 at 8RPE, 3×8 at 100% of previous

C) Dips: 3×10 at 7-8RPE

D) Pushups (weighted or assisted): 3×10 at 7-8RPE

E) Tricep Pushdowns: 3×15 at 7-8RPE

F) UH EZ Rows: 3×15 at 7-8RPE

Hybrid

REST DAY; Please take the day off and get ready for new cycle starting Tuesday.

Jacked and Tan

A) RDL: 3×8

B) Constant Tension BP: 3×12

C) Single-Leg Box Squat: 3×6 e/l

D) Landmine Row: 3×10

E) Knee Banded BB Glute Bridge: 3×8

F) Lateral Raise: 3×12

Thursday 03.26.2020

Hypertrophy

METABOLITE TRAINING! Please read carefully and follow guidelines.

  1. Weights (if any; many movements can and should be done with bodyweight only) should be LIGHT, approximately 50% of 1RM or slightly lighter.
  2. Rest MINIMALLY between sets, anywhere from 10 seconds to 1 min. Rest only enough to just catch your breath. Yes, it will feel more cardiovascular and that’s okay.
  3. First set should be 20-30 reps. Each subsequent set will drop off from there. If sets do not drop off, you’re resting too long. Example: 24, 16, 12, 9 NOT 24, 22, 22, 20
  4. You should be able to get through all of the sets and movements in 30-45 minutes maximum.
  5. If you are doing single arm or single leg movements, perform ALL sets on one side first, then ALL sets on other side.

A) DB Glute Bridge x 4

B) Sumo Squat x 4

C) DB Push Press x 3

D) Seated Wide Grip Pulldown x 4

E) DB Upright Row x 3

F) Seated Rear Lateral Raises x 4

Strength

A) 2-ct Pause DL (pause just off floor): 1×8 at 8RPE, 3×6 at 100% of previous

B) BB Overhead Press: 1×10 at 8RPE, 3×8 at 100% of previous

C) Wide Grip OH Pullups: 3×10 at 7-8RPE

D) Pistols (weighted or assisted): 3×10 at 7-8RPE

E) DB Pullovers: 3×15 at 7-8RPE

Hybrid

A) Overhead Press: Find new 1RM, max three attempts

B) Walking Lunges: Find new 10RM (5 steps each leg), max two attempts

Jacked and Tan

A) Eccentric-focused BP (4-sec lowering phase): 3×6

B) Back Extension w/DB or BB: 3×12

C) Chinup: 3xAMRAP (5-12)

D) BS: 3×5

E) BB Frog Pump: 2×30

F) Extra Side Lying Hip Abduction: 2×30 e/l

Tuesday 03.24.2020

Hypertrophy

METABOLITE TRAINING! Please read carefully and follow guidelines.

  1. Weights (if any; many movements can and should be done with bodyweight only) should be LIGHT, approximately 50% of 1RM or slightly lighter.
  2. Rest MINIMALLY between sets, anywhere from 10 seconds to 1 min. Rest only enough to just catch your breath. Yes, it will feel more cardiovascular and that’s okay.
  3. First set should be 20-30 reps. Each subsequent set will drop off from there. If sets do not drop off, you’re resting too long. Example: 24, 16, 12, 9 NOT 24, 22, 22, 20
  4. You should be able to get through all of the sets and movements in 30-45 minutes maximum.
  5. If you are doing single arm or single leg movements, perform ALL sets on one side first, then ALL sets on other side.

A) Pushups x 4

B) Seated DB Press against wall x 3

C) DB Tricep Kickback x 4

D) DB Bent Over Row, palms facing x 4

E) Jumping Squats x 3

F) SLRDL x 3

G) Abs of choice x 4

Strength

A) Pushups: 2×10

B) Seated DB Press against wall: 2×10

C) DB Tricep Kickback: 2×10 e/a

D) DB Bent Over Row, palms facing: 2×10

E) Jumping Squats: 2×10

F) SLRDL: 2×10 e/l

G) Abs of choice: 2×10

Hybrid

A) Sumo or Conventional DL: Find new 1RM, maximum of three attempts

Jacked and Tan

A) DL: 1×5, 1×3, 1×1

B) Pause BP (1-sec pause): 1×5, 1×3, 1×1

C) Bulgarian Split Squat (BB or DB): 3×10 e/l

D) SA Row: 3×10 e/a

E) Pause Hip Thrust (1-sec pause): 3×10

F) Banded Seated Hip Abduction: 3×30

Saturday 03.21.2020

REMINDER: Jen and Jon will be gone through the 26th.

Hypertrophy

DELOAD

Next cycle is metabolite training. Please deload properly.

A) Jumping Squats: 2×10

B) Seated UH Pulldown: 2×10

C) Incline Chest Supported Row: 2×10

D) Front Raises: 2×10

E) Hammer Curls (2-arm): 2×10

F) Flat Flyes: 2×10

G) Banded Good Mornings: 2×10

H) Abs of choice: 2×10

Strength

A) Narrow Stance HBBS: 1×8 at 8RPE, 3×6 at 100% of previous

B) Low Bar Good Mornings: 1×10 at 8RPE, 3×8 at 100% of previous

C) Dips: 3×10 at 7-8RPE

D) Pushups (weighted or assisted): 3×10 at 7-8RPE

E) Tricep Pushdowns: 3×15 at 7-8RPE

F) UH EZ Rows: 3×15 at 7-8RPE

Hybrid

A) BS: Find new 1RM, max 4 attempts

B) Power Snatch OR Power Clean: Find new 1RM, max 3 attempts

Jacked and Tan

A) RDL: 3×8

B) Constant Tension BP: 3×12

C) Single-Leg Box Squat: 3×6 e/l

D) Landmine Row: 3×10

E) Knee Banded BB Glute Bridge: 3×8

F) Lateral Raise: 3×12

Thursday 03.19.2020

REMINDER: Jen and Jon will be out through the 26th.

Hypertrophy

DELOAD

Next cycle is metabolite training. Please deload properly.

A) DB Glute Bridge: 2×10

B) Sumo Squat: 2×10

C) DB Push Press: 2×10

D) Seated Wide Grip Pulldown: 2×10

E) DB Upright Row: 2×10

F) Seated Rear Lateral Raises: 2×10

Strength

A) 2-ct Pause DL (pause just off floor): 1×8 at 8RPE, 3×6 at 100% of previous

B) BB Overhead Press: 1×10 at 8RPE, 3×8 at 100% of previous

C) Wide Grip OH Pullups: 3×10 at 7-8RPE

D) Pistols (weighted or assisted): 3×10 at 7-8RPE

E) DB Pullovers: 3×15 at 7-8RPE

Hybrid

A) Snatch: Find a new 1RM, maximum 5 attempts

B) CJ: Find a new 1RM, maximum 3 attempts

Jacked and Tan

A) Eccentric-focused BP (4-sec lowering phase): 3×6

B) Back Extension w/DB or BB: 3×12

C) Chinup: 3xAMRAP (5-12)

D) BS: 3×5

E) BB Frog Pump: 2×30

F) Extra Side Lying Hip Abduction: 2×30 e/l

Tuesday 03.17.2020

Happy St Paddy’s Day! Reminder, Jen and Jon will be out today through the 26th.

Hypertrophy

DELOAD

Next cycle is metabolite training. Please deload properly. Proper deload prevents injury, illness, and increases the body’s ability to adapt.

A) Pushups: 2×10

B) Seated DB Press against wall: 2×10

C) DB Tricep Kickback: 2×10 e/a

D) DB Bent Over Row, palms facing: 2×10

E) Jumping Squats: 2×10

F) SLRDL: 2×10 e/l

G) Abs of choice: 2×10

Strength

A) Sumo Low Bar Box Squats: 1×10 at 8RPE, 3×8 at 100% of previous

B) 2-2-0 Tempo Narrow Grip BP: 1×10 at 8RPE, 3×8 at 100% of previous

C) SA Landmine Row: 3×10 at 7-8RPE

D) DB Upright Row: 3×15 at 7-8RPE

E) DB Tricep Rollbacks: 3×15 at 7-8RPE

Hybrid

A) BS: 4×3 at 85%

B) Sumo DL: 3×3 at 75%

C) Press: 3×5 at 60-65%

D) DB Lateral Raise: 2×10-15

E) DB Curls: 2×6-12, to failure

Jacked and Tan

A) DL: 1×5, 1×3, 1×1

B) Pause BP (1-sec pause): 1×5, 1×3, 1×1

C) Bulgarian Split Squat (BB or DB): 3×10 e/l

D) SA Row: 3×10 e/a

E) Pause Hip Thrust (1-sec pause): 3×10

F) Banded Seated Hip Abduction: 3×30

Saturday 03.14.2020

come in we’re open

WE’RE OPEN! Masters Duo has been rescheduled, so come on in. As always, please make sure you are disinfecting every piece of equipment you use before putting it away and please wash your hands before and after your workouts.

Hypertrophy

A) FS: 6×8

B) UH Pullups: 6×8-12

C) Leaning Lateral Raise: 7×10 e/a

D) Incline DB Curl: 7×12

E) Flat Bench Flyes: 6×10

F) WTD GH Raises: 7×10

G) 1-ct Close Grip BP: 6×10

H) Abs OR Shrugs: 7×12-15

Strength

A) Narrow Stance HBBS: 1×8 at 8RPE, 3×6 at 100% of previous

B) Low Bar Good Mornings: 1×10 at 8RPE, 3×8 at 100% of previous

C) Dips: 3×10 at 7-8RPE

D) Pushups (weighted or assisted): 3×10 at 7-8RPE

E) Tricep Pushdowns: 3×15 at 7-8RPE

F) Underhand EZ Rows: 3×15 at 7-8RPE

Hybrid

A) DL: Find new 1RM, max 3 attempts

B) Abs of choice: 3×15

C) Back Extensions: 3×12

Jacked and Tan

A) RDL: 3×8

B) Constant Tension BP: 3×12

C) Single-Leg Box Squat: 3×6 e/l

D) Landmine Row: 3×10

E) Knee Banded BB Glute Bridge: 3×8

F) Lateral Raise: 3×12