“Where the wild things are”

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Backsquat 1-1-1-1-1-1-1-1 superset with 2 half kneeling SA KB PRESS WOD 7m amrap 40′ walking lunge 10 ring push ups 100m run scale up options: 40′ OHWL (45/2& Ring dips

Monica Jacobsma“Where the wild things are”

“Little Bo Peep”

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Front rack box squats 1@75 1@75 1@80 1@80 1@85 1@85 1@90 superset with 4 HSPU WOD 8 min amrap 20 wall balls (20/14) 15 box jumps (30/24) 100m bumper plate farmers carry

Monica Jacobsma“Little Bo Peep”

Wait, I’m sorry, could you repeat that?

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Have you ever looked at strength programming and thought, hmmmm why we are doing this specific rep scheme?  Or, what does this do for me exactly? If so, check out this great article Do you even rep bro? written by Nick Yiakos giving you the low down on the science behind rep schemes seen in strength training. Even if you haven’t wondered …

Monica JacobsmaWait, I’m sorry, could you repeat that?

“Where have all the cowboys gone?”

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October 13, 2015 Many of you might be wondering where the programming went.  Well, don’t worry, we still have very good programming. We stopped posting the programming to our website because we started programming into an app called SugarWod! Our members, and the public, who subscribe under our facility in SugarWod can see our daily programming!!! We track our members …

Monica Jacobsma“Where have all the cowboys gone?”

“JACKIE”

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WARM UP Front Squats (45/35) Seated(on floor) Strict press (45/35) Barbell Sit Ups Floor Swipers Good Mornings Pendlay Row WOD “Jackie” 1000 Row 50 Thrusters (45/35)  DO NOT DROP BARS 30 Pull ups STRENGTH Split Jerks – 2 ROUNDS of the following 5 at 70% 3 at 80% 1 at 85% * After each set perform 50 Bicycle Abs

Monica Jacobsma“JACKIE”

Skelly

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STRENGTH Front Squats from Rack – Add weight each round 2-2-2-2-2-2-2 * After each set, perform 10 Single Arm DB rows each arm (55/35) WOD 8 ROUNDS FOR TIME 8 Push Press (135/95) 8 Pistols 8 Chest to Bar Pull Ups

Monica JacobsmaSkelly

“WOWZAH”

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deadlift 7@ 70% 5@75% 4@80% 3@85% 2@90% **after each set perform :30 ME DB bench press (65/45) WOD “WOWZAH” 15m amrap 5 power cleans (155/105) 7 floor press (155/105) 9 floor swipers (155/105) 11 K2E

Monica Jacobsma“WOWZAH”

“Bourbon”

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^Ricky Ricardo.  Ricky is one of the sweetest guys in the gym.  He is small in stature, quiet and can be shy, but his heart is huge.  He only speaks kind words and loves everyone.  We love you Ricky! Strength: 5 Rounds ME Strict HSPU ** superset with 20 straight leg raises Scaled: on box with 45# plates if proficient …

Monica Jacobsma“Bourbon”

“Audi R8”

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^Stan.  Every single day Stan walks into the gym you know sweat will be shed.  He is relentless when it comes to improving his technique and is one of the most coachable members we have.  Thank you for your hard work Stan.  You constantly make us proud. 2m amrap strict press (95/65) 2m rest 2m amrap push press (135/95) 2m …

Monica Jacobsma“Audi R8”