Monday 12.29.2014

Bench Press Week 3
Wendler 1’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM

*On the final set you MUST get MORE THAN 1 reps

GP WOD:
21-15-9
Front Squats 135/95#
Dips
OP WOD:
15-12-9
OHS 135/95#
Handstand push ups

Our Gantry Nutrition Lecture slideshow courtesy of Devin and Bryan. Some great info to read up on leading into the New Year and the January Nutrition Challenge. There will be more resources and links to come.

Saturday 12.27.2014

GP WOD teams of 3
OP WOD teams of 2
One partner working, one partner running 400M
100 Double unders
75 Power cleans 115/75#
50 Shoulder to overhead
25 Power Snatch
50 Shoulder to overhead
75 Power cleans
100 Double unders

Read about the Whole 30 program.   We will begin 30 day program for our nutrition challenge in January.

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Friday 12.26.2014

Class schedule today:  11 am, Noon, 5,6 pm.  Open Floor at 4 pm.

Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps
then
Press
3×10 @ 50-60%
then
Deadlift Week 2
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps

Christmas Eve 12.24.2014

There are no evening classes today. We will close at 1 pm.

Back Squat Week 2.2
Wendler 3′
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps

THEN

10-10-10 (50-60%)

GP WOD:
10 minute running clock:
Row 1000m
then
AMRAP (with remaining time)
10 KB swings
10 Burpees

Open WOD:
EMOM for 10 min
Sled push sprints 135/95#
the length of the turf
(stagger each 15 seconds)

Christmas-Eve

Tuesday 12.23.2014

GP WOD
8 Days of Chanukah
1 Man makers 45/25#
2 Box jumps 24/20″
3 Deadlfts 225/185/135#
4 KB Swings 53/36#
5 Wall Ball 20/14#
6 Burpees
7 Toes to bar
8 DB Snatch (alternating hand) 45/25#

OP WOD
12 Days of Christmas
1 Rope Climb
2 Man makers 45/25#
3 Box jumps 30/24
4 Handstand push ups
5 Deadlfts 275/225/185#
6 Chest to bar/pull ups
7 KB Swings 72/53/36#
8 Wall Ball 30/20/14#
9 Burpees
10 Toes to bar
11 DB Snatch (alternating hand) 45/25#
12 Muscle ups/ ring dips

Performed just like the song: 1,2-1,3-2-1,4-3-2-1, 5-4-3-2-1……

Monday 12.22.2014

Bench Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps

GP WOD:
“1/2 Angie”
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
Completed in order
25 min cap

OP WOD:
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Completed in order
25 min cap

Happy Holidays!

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Saturday 12.20.2014

GP WOD:
Teams of 2
10 RFT (alternating rounds)
15 SDLHP 75/55#
10 OHS 75/55#
5 MU transitions
GP WOD:
Teams of 2
10 RFT (alternating rounds)
15 SDLHP 95/65#
10 OHS 95/65#
5 MUs

Tonight is our Holiday Party. 8 pm at the gym. We will be decorating the gym in the early afternoon if anyone wants to come by to help out.

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Friday 12.19.2014

Deadlift Week 1 Cycle 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
*On the final set you MUST get MORE THAN 5 reps

GP WOD:
15 minutes of HSPU work
then
AMRAP 7 min
50 Air Squats
10 burpees

OP WOD:
EMOM for 10 minutes:
5 HSPU (strict as long as you can)
then
100 pistols for time

Time to start thinking about nutrition in the New Year.  We WILL BE doing a Nutrition Challenge starting in the beginning of the year.

Thursday 12.18.2014

Press Week 1 Cycle 2
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM

*On the final set you MUST get MORE THAN 5 reps
**Add 5#’s to your 1RM from last cycle before calculating 90% and working weights. If 1RM wasnt used last cycle, use Estimated 1RM based off of 1’s week work (Weight x reps x .0333 + weight)

GP WOD:
3 rounds for time of:
Row 30 calories
50 Double unders or 150 singles
50 walking lunges

OP WOD:
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

Wednesday 12.17.2014

15 minutes to work up to a heavy squat

then

GP WOD:
Elizabeth
21-15-9
Cleans 135/95#
Ring

OP WOD:
Elizabeth
21-15-9
Cleans 135/95#
Ring Dips