It's always darkest before the dawn...

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up now for the Challenge on our sheets at the gym

 Steve P

 Fran S

 Kelly N

Rainy D

ADVANCED and FIRE-BREATHER
Lift:
12 Min
Back Squat @ 30X0
Build to a Heavy Triple


ADVANCED
Training:
"Thriller - ADV"
12 Min/AMRAP
6 Wall Ball 20/14
6 Pull Ups
6 Burpees


FIRE-BREATHER

Training:

"Thriller"

12 Min/AMRAP

6 Snatch 95/65

6 Pull Ups

6 Burpees

Post loads, rounds and thoughts to comments.

You wanna be starting something..

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up now for the Challenge on our sheets at the gym

 Kevin M

 Aurea B

 Wendy and Steph

Frank M

ADVANCED
Training:
"Judgement - ADV"
3 Rds
25 Jumping Squats
25 Push Ups
150 Singles


FIRE-BREATHER
Training:

"Judgement"

3 Rds

10 Squat Cleans 155/105

10 HSPU

50 Double Unders

Supplemental Training:

Coach's Call

Post time and thoughts to comments.

Training Notes:

Squat Cleans/HSPU - Find a weight/modification that will allow you to do the 1 set Unbroken.  Scale Up if necessary.

We all shine on...

Rest Day!!

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up now for the Challenge on our sheets at the gym

It's up to you..

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up for the Challenge on our sheets at the gym

 Elaine D

 Ed - Muscle Up - no kip

 J - 1st Muscle Up - Congrats!

K-Swat

ADVANCED  and  FIRE-BREATHER
"Effortless"
Teams of 2
22 Min/AMRAP
20 Pull Ups
20 Burpee Broad Jumps
20 Sit Ups
20 Jump and Switch Lunges


Post rounds and thoughts to comments.


Training Notes:
Only 1 person works at a time.  Split up work as needed.  Keep the sets short and fast for each individual.

All we are saying...

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up for the Challenge on our sheets at the gym

Untitled from Danny Nichols on Vimeo.

ADVANCED  and FIRE-BREATHER
"Fours"
4 Rds
1 Min/AMRAP
4 Push Press
4 No Push Up Burpees
4 20ft Shuttle Sprints
Rest 1 Min

Then:

4 Rds

1 Min/AMRAP

4 Box Jumps 24"/20"

4 No Push Up Burpees

4 20ft Shuttle Sprints

Rest 1 Min

Supplemental Training:

Coach's Call

Post rounds and thoughts to comments.

Training Notes:

This is an aerobic workout thereby requiring a PACE.  Pick a weight for the Push Press and a height for the Box Jump that will allow you to go Unbroken.

There are no problems, only solutions...

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up for the Challenge on our sheets at the gym

 Joann M

 Rich P

 Tony I

Bobby O and Bill D

ADVANCED and FIRE-BREATHER
Lift:
12 Min
Bench Press
6-6-6-6
Rest as needed


ADVANCED
"Full - ADV"
10 Min/AMRAP
5 Thrusters 95/65
7 KB Swings 1.5/1 pd
10 Hollow Rocks


FIRE-BREATHER

"Full"

10 Min/AMRAP

3 Thrusters 135/95

7 KB Swings 2/1.5 pd

5 T2B

Post loads, rounds and thoughts to comments.

Training Notes:

Bench Press - Each set should be tougher than the previous.

Let go...

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up for the Challenge on our sheets at the gym

ADVANCED
Lift:
Deadlift 9 sets of 3 @ 20X1: 65% of 1RM 
Rest 45 sec
Focus is speed off the floor - be explosive


Training:
"Lights Out - ADV"
7 Min/AMRAP
Increase 2 reps for each movement after every set completed
2 Wall Ball 20/14
2 Push Ups
4 Wall Ball
4 Push Ups
etc..


FIRE-BREATHER
Lift:
12 Min
Power Clean
Build to a Heavy Single


Training:

"Lights Out"

7 Min/AMRAP

Increase 2 reps for each movement after every set completed

1 Power Clean 

1 Clapping Push Up

3 Power Clean 

3 Clapping Push Up

etc..

Post loads, total reps and thoughts to comments.


Training Notes:
Power Clean - Tough/Challenging Weight

Dream while your awake..

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up for the Challenge on our sheets at the gym

ADVANCED and FIRE-BREATHER

MFRT:

4 Rds

Front Squat 4-6 @ 30X0

Rest 10 sec

AMRAP Negative Pull Ups @ 50X1/COVP Pull Ups

Rest 2 Min

ADVANCED

"Annie"

250-200-150-100-50

Singles

50-40-30-20-10

Sit Ups - Anchored

(Last completed 9/8/11)

"Annie"

50-40-30-20-10

Double Unders

Sit Ups - Anchored

(Last completed 9/8/11)

Post loads, time and thoughts to comments.

Training Notes:

COVP Pull Ups - Chin Over Vertical Plane Pull Ups - Chin must break the vertical plane of the pull up bar for rep to count

Negative Pull Ups - If you're unable to maintain at least 5, use the rings.

Watching the Wheels...

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up for the Challenge on our sheets at the gym

 Rachel H

 Frank D

Mike M and Joe D

Frank P

ADVANCED
MFRT:
3 Rds
1 Press
3 Push Press
Rest 10 sec
18 KB Swings
Rest 2 Min


Training:
"Overflow - ADV"
2 Rds
50 Air Squats
25 Burpees


FIRE-BREATHER
MFRT:

3 Rds

1 Hang Power Snatch

2 Power Snatch

3 OHSQ

Rest 10 sec

18 KB Swings

Rest 2 Min

Training:

"Overflow"

2 Rds

25 OHSQ 115/75

25 Burpees

Post loads, time and thoughts to comments.

Training Notes:
Press/Push Press/Hang Snatch/Power Snatch/OHSQ - Using the same weight for each movement complete 1 Press and 3 Push Press/complete 1 Hang Power Snatch, 2 Power Snatch/3 OHSQ - Increase loads each round

Tempo - controlling parts of a movement

ReSt DaY!!


Christmas Parties

How are you living...

New hour in Williamstown:

9:30 AM today!

 Josh U

 Nicole S

 Theresa T

Elaine A

ADVANCED
"TEAM - Heartache - ADV"
20 Min/AMRAP
5 Deadlift 135/95
1 Round of Cindy


FIRE-BREATHER
"TEAM - Heartache"

20 Min/AMRAP

3 Clean and Jerk 185/135

1 Round of Cindy

Post rounds and thoughts to comments.

Training Notes:

Alternating athletes.  One person works while the other rests.  1 Full round requires both athletes to complete the prescribed work.

1 Round of Cindy - 5 Pull Ups, 10 Push Ups, 15 Squats

Clean and Jerk - Should be Heavy and TNG - modify as needed

Have 8 hours of fun, not work...

New hour in Williamstown:

Saturday 9:30am

Congratulations on your Muscle Ups

 Matt S

 Keith D

 Brandon G

ADVANCED and FIRE-BREATHER
Lift:
10 Min
Bench Press
2 Rds/AMRAP - BW
Rest as needed between sets


ADVANCED
Training:

Tabata Hollow Rocks

8 Rds - 20 sec on/10 sec off

Rest 1 Min

"Addiction"

160 Singles

30 KB Swings 1.5/1 pd

80 Singles

15 KB Swings

160 Singles

30 KB Swings

FIRE-BREATHER
Training:
Tabata Hollow Rocks
8 Rds - 20 sec on/10 sec off
Rest 1 Min

"Addiction"

40 Double Unders

30 KB Swings 1.5/1 pd

20 Double Unders

15 KB Swings

40 Double Unders

30 KB Swings

Training Notes:
Bench Press - Be sure to use a weight that you can get at least 15 of for your 1st set.

Somebody that I used to know...

New hour in Williamstown:

Saturday 9:30am

 Mo

 Big Dawg

 Kevin, Wendy, Steve, Doug, Justin

Jen C

ADVANCED
Training:
"Elusive - ADV"

25 Min/AMRAP

3 Good Mornings 95/65

5 Pull Ups

10 Sit Ups

10 Hard Pulls - Rower

FIRE-BREATHER
"Elusive"
Training:
25 Min/AMRAP
1 Good Morning - Tough
2 Muscle Ups
5 GHD Sit Ups
10 Hard Pulls - Rower


Post rounds and thoughts to comments.


Training Notes:
The goal is to focus on each movement separately and definitively.  You are NOT going AFAP.  Your work output should be consistent across the 25 min.  You are to work on Midline Stabilization, Vertical Pulling/Pushing, Core and Coordination.
Good Morning - Take bar off of the rack to your back rack position. Bend at hips with slight knee bend. While maintaining a solid lumbar, get your upper body parallel with the ground with your weight in your heels and then stand upright.
Muscle Up - Work on technique if unable to complete