Nick Gecsy

Tuesday, August 9th 2016

Lazy Saturday

Lazy Saturday

“Hangman”
21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders
15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders
9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders

Comp Training
2017 Open Prep

1. Deadlift
Build to a Heavy Set of 5

2. Row Conditioning
Running Clock…
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row

Monday, August 8th 2016

Teamwork

Teamwork

“T1000”
1,000 Meter Run (800m+200m)
40 Pull-Ups
30 Thrusters (95/65)
20 Calorie Row

Comp Training
2017 Open Prep

1. Snatch
EMOM Snatch Waves
EMOM x 5 – 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 – 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 – 1 Squat Snatch (build)

2. Conditioning
EMOM for 10 minutes:
5 Ring Dips

Sunday, August 7th 2016

Eric

Eric

Sunday Funday Open Gym
Ponce: 10-12
BH: 11-12

On the Minute x 8
7 Burpee Box Jumps (24/20)

Rest 2:00

On the Minute x 8:
30 Double-Unders

Rest 2:00

On the Minute x 8:
7 Burpee Box Jumps (24/20)

Saturday, August 6th 2016

Stretching or Tapping?

Stretching or Tapping?

“The Slammer”
800 Meter Run, 30 Power Snatches (95/65)
800 Meter Run, 30 Overhead Squats (95/65)
800 Meter Run, 30 Thrusters (95/65)

Comp Training
2017 Open Prep
1. Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk

2. Gymnastics Conditioning
7 RFT: 5 unbroken Ring Muscle ups, rest as little as possible between sets

Friday, August 5th 2016

Nooner's Are Not Jokers

Nooner’s Are Not Jokers

“TANK TOP FRIDAY”

“Dashed Tomatoes”
3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”

1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats
1 “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

Comp Training
2017 Open Prep

1. Squats
3×8 Front Squats

2. Gymnastics Strength
5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pul up

Box Brief

Shoot the Hooch: Chattahoochee River Tubing 

We have Changed Tubing Companies and Locations on Saturday.
WHY?
– Closer to Atlanta
– Better tubing experience
– You can book now online for $25 per adult.
We will meet at 11:30am – 5450 Interstate N Pkwy, Sandy Springs, GA 30328.
Click Here to reserve your rental for Saturday.
Be sure to choose: Chattahoochee LOWER Rental: Tubing

Only 2 spots left for Sunday
Olympic Weightlifting Beginners Clinic
1-3:30pm at Pocne
Click Here to Sign Up

Thursday, Aug 4th 2016

Ley

Ley

Today is Bring a Friend Day!
All Classes are Free to Try!

“Deck of Cards”
For Time:
Number represents repetitions (Face cards = 10)
Suit represents the movement.

Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Burpees
Jokers = 400m Run

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

Comp Training
2017 Open Prep

Rest Day

Box Brief

Olympic Weightlifting Beginners Clinic
With: Coach James Black
When: Sunday, August 7th
Where: Ponce Gym
Time: 1-3:30 pm
*Only 3 Spots Left*
Click Here to Sign Up

Wednesday, August 3rd 2016

Yabs

Yabs

“Weightlifting Wednesday”
Running Clock…
OTM x 8 min
1 Squat Snatch (85%)
Rest 4:00
OTM x 8 min
1 Squat Clean and Jerk (85%)
Rest 4:00
2 Minute Row Test for Calories

Comp Training
2017 Open Prep

Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls

Box Brief

Bring A Friend Day
Tomorrow!
– All classes are free to try

Olympic Weightlifting Beginners Clinic
With: Coach James Black
When: Sunday, August 7th
Where: Ponce Gym
Time: 1-3:30 pm
*Only 3 Spots Left*
Click Here to Sign Up

Tuesday, August 2nd 2016

Greg

Greg

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Comp Training
2017 Open Prep

1. Sumo Dead Lift
4×6 reps for max load, unlimited rest between sets

2. Strength Accessory
A. 3×6 Single Leg Step ups (6/side before switching)
B. 3×6-10 Glute Ham Raises
C. 3×20 Weighted Sit up – feet anchored with dumbbell across chest

Box Brief

Bring A Friend Day
Thursday, August 5th & 19th
– All classes are free to try

Olympic Weightlifting Beginners Clinic
With: Coach James Black
When: Sunday, August 7th
Where: Ponce Gym
Time: 1-3:30 pm
*Only 3 Spots Left*
Click Here to Sign Up

Monday, August 1st 2016

Matthew

Matthew


“Lynne”

5 Rounds:
Max Unbroken Bench Press (Bodyweight)
Max Unbroken Pull-Ups
3:00 Rest Between Rounds
Move directly from the bench press to the pull-ups.
Score is total reps across all five rounds.

Comp Training
2017 Open Prep
1. Snatch
EMOMx12:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch

2. Squat
A. 3×8 Back Squats
B. 5×1 Pausing OHS for 10 seconds

Box Brief

Bring A Friend Day
Thursday, August 5th & 19th
– All classes are free to try

Shoot the Hooch – This Saturday

Olympic Weightlifting Beginners Clinic
With: Coach James Black
When: Sunday, August 7th
Where: Ponce Gym
Time: 1-3:30 pm
*Only 3 Spots Left*
Click Here to Sign Up

Sunday, July 31st, 2016

Endurance Class

Endurance Class

Sunday Funday Open Gym
Ponce: 10-12
BH: 11-12

Don’t Forget About Endurance Class
Every Sunday – 10am at Ponce

On the Minute x 8
15/12 Calorie Row

Rest 2:00

On the Minute x 8
50 Double Unders (2:1)

Rest 2:00

On the Minute x 8
15/12 Calorie Row

Box Brief

Bring A Friend Day
Thursday, August 5th & 19th
– All classes are free to try

Olympic Weightlifting Beginners Clinic
With: Coach James Black
When: Sunday, August 7th
Where: Ponce Gym
Time: 1-3:30 pm
*Only 3 Spots Left*
Click Here to Sign Up