Tuesday, 26 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Skill Work:

7 Ring rows with straps crossed

7 Perfect push-ups

1:00 Rest

4 Sets for quality

 

Endurance:

3:00 Bike at recovery pace

0:30 Transition

3:00 Row at moderate-hard pace*

1:00 Rest

 

5 rounds for total meters rowed

*pace should be maintainable throughout all 5 rounds

 

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Monday, 25 January 2021

0530 class cancelled today. All other classes are normal.

Sorry for any inconvenience.  

Come join us at our new location: 6024 S. Sheridan Rd.

 

Conditioning:

On a running clock*

From 0:00 to 8:00, perform 2 rounds of:

10 Overhead squats (95/63)

10 Chest-to-bar pull-ups

From 8:01 to 16:00, perform 2 rounds of:

10 Overhead squats (95/63)

10 Chest-to-bar pull-ups

From 16:01 to 24:00, perform 2 rounds of:

10 Overhead squats (95/63)

10 Chest-to-bar pull-ups

 

*Once athlete finishes the 2 rounds during each interval, perform max rep burpees until the start of the new interval

For time on each interval (subtract one second off total time for every burpee completed)

 

 

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Saturday, 23 January 2021

Conditioning:

Row 800m

15 Power Cleans (95/65)

15 Abmat Butterfly Sit-up

Bike 1200m

20 Shoulder to Overhead (95/65)

20 KN goblet squats (53/35)

Row 400m

25 Hand-release Push-ups

25 Box Overs (24/20″)

Bike 600m

30 Weighted stationary lunges (45/35)

30 Double Unders

 

For Time

(25:00 cap)

 

Strength:

Find complex 1-rep max

Power Snatch ⇒ Hang Squat Snatch

 

For Score

 

 

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Monday, 18 January 2021

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

 

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Friday, 15 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition. 

Come support the Ape Nation!

Conditioning:

“Bring-a-Friend”

1:00 work at each of the following, 0:30 transition time between movements:

Wall-ball shots (20/14)@(10/9′)

Kettlebell goblet lunges (53/35)

Dumbbell alternating hang clean and jerk (50/35)

Calories row

Plate facing burpees

Calories biked

Sledge swings (10/8)

2:00 Rest

 

3 Rounds for total score

 

 

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Tuesday, 12 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that signs up for the on-ramp and joins. 

OPEN GYM Thursdays 1200-1330 starting this week!

Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition.  Come support the Ape Nation!

 

Strength:

Hang squat clean

3 @ 70%

3 @ 70%

3 @ 75%

3 @ 75%

For quality of lifts

Conditioning:

Every 2 minutes on the minute, perform the following:

1 – 2:00 Bike

2 – 18 Toes to bar and rest

3 – 2:00 Row

4 – 24 Wall-ball shots and rest (25/16)@(10/9′)

5 – 2:00 Ski erg

6 – 30/20 Push-ups

7 – 2:00 Rest

Every 1 minute on the minute, perform the following:

1 – 1:00 Bike

2 – 9 Toes to bar and rest

3 – 1:00 Row

4 – 12 Wall-ball shots and rest (25/16)@(10/9′)

5 – 1:00 Ski erg

6 – 15/10 Push-ups

 

For quality of work and total calories on machines

 

 

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Saturday, 09 January 2021

Come join us at our new location: 6024 S. Sheridan Rd  

Conditioning:

15/12 Cal row

10 Bar facing burpees

20 Double-unders

10 Box overs (24/20″)

15/12 Cal bike

2:00 Rest

 

6 Rounds for time (40:00 time cap)

 

 

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Friday, 08 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Conditioning:

Partner WOD, one athlete working at a time:

3 Rounds* of:

Wall-ball volleyball throws

Alternating dumbbell snatches (50/35)

Wall-ball sit-up throws

Ski erg for max calories

Kettlebell swings (53/35)

Row for max calories

Box step ups (20″)

Bike for max calories

2:00 Rest between rounds

 

*On rounds 1 and 3, perform 0:30 work, 0:30 transition.  On round 2 perform 1:00 work, 0:30 transition

 

 

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Tuesday, 05 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Endurance:

Row 500m/ski erg 500m*

Bike 1200m

Run 400m

Rest 2:00

 

4 rounds for time

*Athlete will ski on two of the four rounds and row the other two rounds

 

 

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Monday, 04 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Hollow hold on bar

0:30 Rest

5 sets

 

Conditioning:

Every minute on the minute for 10 minutes:

Odd minutes: 0:30 Pull-ups

Even minutes: 0:30 Double-unders

…Rest 3:00 then…

As many rounds and reps as possible in 10 minutes of:

10 Double dumbbell push press (50/35)

12 Double dumbbell front rack lunges (50/35)

14 Abmat butterfly sit-ups

 

For total score

 

 

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Friday, 01 January 2021

Come join us at our new temporary home, 6024 S. Sheridan Rd!

0900 class on Friday (New Year’s Day)

Saturday 0900

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Monday, 30 December 2019

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

Weight on snatch should be between 75-85% 1RM. Weight on Back squat should be between 60-70% 1RM BSQ. No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Tuesday, 29 December 2020

Come join us at our new temporary home, 6024 S. Sheridan Rd!

This week’s class schedule:

Monday – Wednesday are normal

(0530,0630,0845,1200,1730)

No classes Thursday

0900 class on Friday ONLY

Saturday 0900.

Endurance:

2 rounds of:

0:30 Max cal assault bike

1:00 Rest

0:30 Max cal row

1:00 Rest

0:30 Max reps*

1:00 Rest

*Kettlebell swings (53/35) on round 1, push press (95/63) on round 2

…Rest 4:00 then…

2 rounds of:

1:00 Max cal assault bike

2:00 Rest

1:00 Max cal row

2:00 Rest

1:00 Max reps*

2:00 Rest

*Push-ups on round 1, unanchored sit-ups on round 2

 

For score

 

 

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Monday, 28 December 2020

Come join us at our new temporary home, 6024 S. Sheridan Rd!

This week’s class schedule:

Monday – Wednesday are normal

(0530,0630,0845,1200,1730)

No classes Thursday

0900 class on Friday ONLY

Saturday 0900

 

Conditioning:

600m Assault bike

20 GHD sit-ups

300m Row

30 Fat bar deadlifts (220/150)

1000m Assault bike

50 Plate-facing burpees

500m Row

30 Overhead squats (115/73)

600m Assault bike

20 Double kettlebell thrusters (53/35)

300m Row

 

For time

…Rest 3:00…

1:00 Ski erg for max calories

 

 

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Saturday, 26 December 2020

Saturday class at 0900 at our new temporary location:

6024 S. Sheridan

All classes Monday-Wednesday normal schedule next week

 

Conditioning:

“12 Days of Christmas-Version 2020″

1 Rope Climb (12′)

2 Clean & jerk (135/93)

3 Burpees

4 Back extensions

5 Ring dips

6 Deadlifts (135/93)

7 V-ups

8 Alternating pistols

9 Box jumps (30/24”)

10 Kettlebell swings (50/35)

11 Handstand push-ups

12 Row 1200m

 

For time

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

 

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