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  • Friday

    Announcements

    Thanksmas 2022 December 10th 6pm

    Cornhole Tournament Team of Two During Thanksmas

    CollaboFit – CollaboFit Level 1

    View Public Whiteboard

    Warm-up

    Warm- up (No Measure)

    Coach Programs 10 minute warm-up.

    AND

    7 min. Barbell warm-up

    Strength

    Press Complex (15 min

    1 strict press
    2 push press
    1 split jerk)

    Take your time through this complex.

    Increase weight to a challenging amount.

    If you feel like you’ve maxed out, drop a bit a weight and complete additional sets of the complex until time is up.

    Metcon

    Metcon (Time)

    21-15-9

    Cal Row

    Push-ups

    Pull-ups

    Wall Balls
    Scaled: Choose your weight

    Rx: 20/14

    Shoulder Stretch (No Measure)

    Accumulate approx. 90 secs PER movement

    Reference the following link for proper function and positioning:
    https://gmb.io/shoulder-mobility/
    Accumulate approx. 90 secs PER movement

    Reference the following link for proper function and positioning:

    https://gmb.io/shoulder-mobility/

    Quadruped Shoulder Circles

    L-Arm stretch

    Prone Bent Arm Chest Stretch

    Tall Kneeling Arm Raises

    Tall Kneeling Arm Raises to the Side

    Clasped Hands Extension

    At home stretch session

    Take 10 min to stretch, relax and recover from todays workout.

    You will not only accelerate your recovery but increase mobility whichwill allow you perform better inside the gym!

  • Sweat It Out Thursday

    Announcements

    Thanksmas 2022 December 10th 6pm

    Cornhole Tournament Team of Two During Thanksmas

    CollaboFit – CollaboFit Level 1

    View Public Whiteboard

    Warm-up

    Warm- up (No Measure)

    General Warmup 12-15 min

    Metcon

    Metcon (Time)

    For Time:

    400m Run

    10,9,8,7,6,5,4,3,2,1

    Alt DB Hang Clean

    1,2,3,4,5,6,7,8,9,10

    Handstand Push-Ups

    200m Run

    — 2 Min Rest —

    400m Run

    1,2,3,4,5,6,7,8,9,10

    DB Goblet Squat

    10,9,8,7,6,5,4,3,2,1

    Toes to Bar

    200m Run
    Scaled: 20/15# DB, Seated DB Press at challenging weight & Hanging Knee Raises

    RX: 35/25#DB, Pike Press or HSPU and Hanging kipping Straight Leg raises above hip

    RX+: 50/35# DB and Toes to Bar

  • Wednesday

    Announcements

    Thanksmas 2022 December 10th 6pm

    Cornhole Tournament Team of Two During Thanksmas

    CollaboFit – CollaboFit Level 1

    View Public Whiteboard

    Warm-up

    Warm- up (No Measure)

    3 Round Warmup

    20/15 Ski Pulls

    8 Alt Single Arm KB Swings to eye level

    4 Per Arm KB High Pull

    8 Up-dawn Plate Snatch

    8 Jumping Squat

    Strength

    Snatch Complex (20 min to establish a heavy complex

    1 Snatch Grip High Pull
    2 hang power snatches
    1 Power snatch)

    Take your time through this complex.

    Increase weight to a challenging amount.

    If you feel like you’ve maxed out, drop a bit a weight and complete additional sets of the complex until time is up.

    Metcon

    Metcon (Time)

    Chipper

    100 double under(200 singles)

    80 KBswings (American)

    60 lateral hops over KB

    40 KB SDLHP

    20 Cals Ski

    10 Alt Devil’s Press
    Scaled: Choose your KB and DB weight

    Rx: KB 35/26. DB 35/25

    Rx+:KB 53/35. DB 50/35

    At home stretch session

    Take 10 min to stretch, relax and recover from todays workout.

    You will not only accelerate your recovery but increase mobility whichwill allow you perform better inside the gym!

    Lower Body Stretch (No Measure)

    No Measure

    10 min
    Reference the following links for proper positioning:

    https://www.fitculture.ca/well-being/posterior-chain-stretching/
    2×30 secs for all stretches

    Low Back

    Gluteus and Hip Rotators

    Hip Flexors

    Short Adductors

    Long Adductors

  • Tuesday

    Announcements

    Thanksmas 2022 December 10th 6pm

    Cornhole Tournament Team of Two During Thanksmas

    CollaboFit – CollaboFit Level 1

    View Public Whiteboard

    Warm-up

    Warm- up (No Measure)

    Coach Programs 10 minute warm-up.

    AND

    7 min. Barbell warm-up

    Strength

    Back Squat (17 min

    Back Squat Complex

    2 Tempo back squats (3-3-1)
    +
    3 Regular Back Squats)

    Work up to a challenging load but NOT A 1RM.

    Take your time with your weight increases.

    If you have reached your max weight for the day, drop the load and continue to complete additional sets.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    12 min amrap

    12 sit-ups

    6 box jumps

    100 m run

    6 DB Thrusters

    12 alt v-ups

    rest 30 sec between rounds
    Scaled:20/20″, choose your DB weight

    Rx: 24/20″, 2×20’s/15/s

    Rx+:24/20″, 2×35’s/25’s

    At home stretch session

    Take 10 min to stretch, relax and recover from todays workout.

    You will not only accelerate your recovery but increase mobility whichwill allow you perform better inside the gym!

    Lower Body Stretch (No Measure)

    No Measure

    10 min
    Reference the following links for proper positioning:

    https://www.self.com/gallery/great-lower-body-stretches#:~:text=10%20Great%20Stretches%20to%20Do%20After%20a%20Lower-Body,…%209%20Straddle.%20…%2010%20Double%20Pigeon%20Pose
    2×30 secs for all stretches

    Figure 4 stretch

    Downward Facing Dog

    Kneeling Hip Adductor Stretch

    Straddle

    Double Pigeon or Regular Pigeon

  • Monday

    Announcements

    Thanksmas 2022 December 10th 6pm

    Cornhole Tournament Team of Two During Thanksmas

    CollaboFit – CollaboFit Level 1

    View Public Whiteboard

    Warm-up

    Warm- up (No Measure)

    Coach Programs 10 minute warm-up.

    AND

    7 min. Barbell warm-up

    Strength

    Clean Complex (20 min to establish a heavy complex

    1 Deadlift
    2 hang clean pulls (no arm bend)
    2 hang power cleans
    1 shoulder-to-overhead)

    Take your time through this complex.

    Increase weight to a challenging amount.

    If you feel like you’ve maxed out, drop a bit a weight and complete additional sets of the complex until time is up.

    Metcon

    Metcon (Time)

    3 rounds

    20/17 cal row

    8 burpees over the bar

    10 front rack lunges
    Scaled:15/13 cals, 6burpees, empty barbell lunges

    Rx: 75/55

    Rx+:95/65

    At home stretch session

    Take 10 min to stretch, relax and recover from todays workout.

    You will not only accelerate your recovery but increased mobility will allow you perform better inside the gym!

    Upper Body Stretch (No Measure)

    10 min
    Reference the following links for proper positioning:
    https://www.self.com/gallery/upper-body-stretches

    2×30 secs for all stretches

    Child’s Pose
    Bicep Stretch
    Thread the Needle
    Reclined Spinal twist

  • Saturday Team Fun

    Announcements

    Thanksmas 2022 December 10th 6pm

    Cornhole Tournament Team of Two During Thanksmas

    CollaboFit – CollaboFit Level 1

    View Public Whiteboard

    Warm-up

    Warm- up (No Measure)

    Stretches First

    Couch Stretch

    Seated Forward Fold

    Banded Shoulder Stretch

    Banded Lats

    Warmup AMRAP 6 Min

    6 Cal Bike Row or Ski

    5/Leg Alt Step Ups

    5 Ring Rows

    5 Squat Jumps

    Metcon

    Saturday Fun (No Measure)

    35 Min AMRAP

    One Partner Holding Sandbag at all times

    AMRAP:
    10/8 Cal Row or Ski
    5 Double DB Thrusters
    10/8 Cal Bike
    5 Pull-Ups
    10 Burpee Box Jump Overs
    5 Handstand Push-Ups

    ** If the Sandbag Drops during a Round both perform 10 Plank High Fives (R+L= 2 Reps)
    ** Then the partner continues where the first left off
    Scaled: 20/15# DB’s, Ring Rows, Up-Down Step Ups. 20# Wall Ball Hold & 1 x Wall Walk

    RX: 35/25# DB’s, 20/20″ , Pull-Ups and Box Jump and Red Sandbag/ 40# D-Ball

    RX+: 50/35# DB’s, 24/20″ Box Jump and Chest to Bar or 2 Bar Muscle Ups & Black/ Red Sandbag

  • Friday

    Announcements

    Thanksmas 2022 December 10th 6pm

    Cornhole Tournament Team of Two During Thanksmas

    CollaboFit – CollaboFit Level 1

    View Public Whiteboard

    Warm-up

    Warm- up (No Measure)

    Coach Programs 10 minute warm-up.

    Include 5/leg Kneeling Half-Mountain Climber Bow Draw

    Strength

    Deadlift (5×12

    You pick the weight (not too heavy)
    You may Increase weight each set)

    Record heaviest set

    GHD Hip Extensions (5X10

    Weighted preferred)

    Romanian Deadlift (5×8
    Keep weight relatively light.
    Use 2 DB’s or KB’s)

    Metcon

    Metcon (Time)

    Chipper

    Buy-in: 3x 100 m run

    40 Russian Twist (5/10/15 or25#)

    40 push-ups

    20 toes to bar

    40 KB Swings (26/35 or 53#)

    40 Hollow Rocks

    Cash-out: 3x 100 m run
    Scaled/Rx: Buy-in and cash-out have to be completed in order, you may split all other reps however you want

    Rx+: complete all reps prior to moving on to next movement

  • Sweat It Out Thursday

    Announcements

    Thanksmas 2022 December 10th 6pm

    Cornhole Tournament Team of Two During Thanksmas

    CollaboFit – CollaboFit Level 1

    View Public Whiteboard

    Warm-up

    Warm- up (No Measure)

    General Warmup 12-15 min

    Metcon

    Metcon (Time)

    For Time: 30 Min Cap

    40 Hang Power Snatch (Weight #1)

    40 Wall Balls

    40/35 Cals on Rower

    30 Hang Power Snatch (Weight #2)

    30 Wall Balls

    30/25 Cals on Rower

    20 Power Snatch (Weight #3)

    20 Wall Balls

    20/15 Cals on Rower

    10 Snatch (Weight #4)

    10 Wall Balls

    10/8 Cals on Row

    ** In Remaining Time 1 RM Snatch

    ** Snatch Bar Weights listed below for RX & RX+

    ** Scaled to use Alt DB Snatch from the floor based on Reps listed below.
    Scaled: 15/10, 20/15, 25/20 & 35/25# DB for Alt DB Snatch & 12/10# WB

    RX: 75/45, 95/65, 115/85, 135/105 & 16/14# WB

    RX+: 95/65, 115/85, 135/105, 155/125 & 20/16# WB

    Snatch (1 Rep Max)

    Find a 1 RM for the day in the remaining time

  • Wednesday

    Announcements

    Thanksmas 2022 December 10th 6pm

    Cornhole Tournament Team of Two During Thanksmas

    CollaboFit – CollaboFit Level 1

    View Public Whiteboard

    Warm-up

    Warm- up (No Measure)

    Coach Programs 10 minute warm-up.

    Strength

    Single Arm Dumbell Press (5×8

    You pick your weight
    You may adjust as you go)

    Bench Press (5 x 10

    Barbell Bench Press OR DB Bench Press(Double DB)
    You elect your weight
    You may adjust as you go)

    Bent Over Row (5×12

    Use a barbell
    You elect your weight)

    Metcon

    Metcon (Time)

    25-20-15-10-5  (20 min cap)

    Cals on Bike

    Deadlift

    Hang Power Cleans

    Push Press
    Scaled: 20-15-10

    RX: 75/55

    Rx+: 95/65

  • Tuesday

    Announcements

    Thanksmas 2022 December 10th 6pm

    Cornhole Tournament Team of Two During Thanksmas

    CollaboFit – CollaboFit Level 1

    View Public Whiteboard

    Warm-up

    Warm- up (No Measure)

    Coach Programs 10 minute warm-up.

    Strength

    Bulgarian Split Squat (5×8/leg)

    you pick your weight

    Lateral Lunge (Weight)

    Holding a KB,DB or plate
    5×8/leg

    You pick your weight

    Goblet Squat (5×12 Speed Goblet Squats)

    Pick any weight. Adjust as needed

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    4×3 min AMRAP

    *1 min rest between each amrap

    2x of the following

        – 3 back squats

        – 4 back rack lunges (2 Left + 2 Right)

    4 burpees over the bar

    6 Pull-ups

    8 V-Ups or Sit-ups

    2 x 10 yard shuttle run (10 yards AND back 2 times)

    *Continue where you left off after EACH amrap
    Scaled: Complex with empty barbell & Ring Rows

    Rx: 75/55

    Rx+:95/65