The Shop: Topeka's Garage Gym

SUMMER GAMES 4

noreply@blogger.com (trickle) — Fri, 11 May 2012 14:55:00 +0000

Rebuilding

noreply@blogger.com (trickle) — Wed, 09 May 2012 13:48:00 +0000

Some small but significant changes are coming to the website. Fear not, training and development of the mind and body continues at The Shop. Need your daily dose of work, go here.

WARRIOR

noreply@blogger.com (trickle) — Tue, 08 May 2012 12:20:00 +0000

Congratulation and much respect to Craig "Mask Man" Markham.
He ran the Kansas City Warrior Dash (3.11 hellish miles of mud, hills, barbed wire and other brutal obstacles) in an impressive time of 28:01 and finished 118 out of 9535 (top 1%) of all runners for both days. 40 out of 1884 for 30-39 year olds (top 2%).
What a difference a year makes...last year on a slightly easier course he finished in about 42:00 in 700th place.
-All you hard work and training (and diet) has paid off. Glad we could help and thanks for being a part of The Shop family.

JG

noreply@blogger.com (trickle) — Mon, 07 May 2012 14:08:00 +0000

Focus / Strength
Alternating EOMOM
Back Squat @ 50, 60, 70, 80, 90, 90% 1RM
REPS - 8, 6, 4, 2, 2, 1
Dips (Strict) x 5

Workout
3 Rounds For Time
5 Wall Ball @ 30#
6 Burpee Box Jumps
7 OHS @ 95#
8 OH Plate Lunges w/45# plate (arms locked overhead)

--REST--
Tabats ABMAT situps

050412

noreply@blogger.com (trickle) — Fri, 04 May 2012 16:48:00 +0000

Warmup
Pause Squats and Squat Technique
Front Squat (Heavy)

Work - Jonestown Sprint

A speed test from part of the original inspiration.

20-10
Push Press @ 75#

Burpee/Pullup

Done as:
20 Push Press, 20 Burpee/Pullup, then

10 Push Press, 10 Burpee/Pullup

As fast as you can.

050212

noreply@blogger.com (trickle) — Wed, 02 May 2012 20:45:00 +0000

Warmup / Focus

HSPU and Muscle-ups

Work
10 Double Unders
1 GTOH @ 75
15 DU
1 GTOH @ 95
20 DU
1 GTOH @ 115
25 DU
1 GTOH @ 135
30 DU
1 GTOH @ 155
35 DU
1 GTOH @ 175

After reaching 175 or failure, start over at 10 double unders and do 2 GTOH at each weight. Next round or failure do 3 GTOH, ect.

Do the workout on a 3/1 work ratio for 19 total minutes

Then, sprint work 200's and 40's

Perfect 10...plus some

noreply@blogger.com (trickle) — Tue, 01 May 2012 10:30:00 +0000

WORK

Perfect 10 36

One round for time:

36 Deadlift @ 225
400m run
36 Greg Slams @ 25
400m run
36 Front Squat @ 135
400m run
36 Pullups
400m run
36 Overhead Squats @ 95
400m run
36 Box Jump @ 30”
400m Run
36 KB Swings @ 70
400m run
36 OH Lunges @ 45
400m run
36 Weighted Sit-ups @ 45
Run 400m
36 Burpees
400m run

043012

noreply@blogger.com (trickle) — Mon, 30 Apr 2012 14:30:00 +0000

"Strength is a matter of the made-up mind." - John Beecher

WARM UP
Barbell Complex + pushup and 50 Double Unders @ 45-55-65-75

WORKOUT

5 rounds of:
Weighted Pullups 10-8-6-4-2 @ 5-10-15-20-25#
KB Swings 10-8-6-4-2 @ 70lb
Cousins 10-8-6-4-2 @ 25lb dball
Bench Press 10-8-6-4-2 @ 45-50-55-60-65
Ankles to Bar 10-8-6-4-2 (x2)
Front Squats 10-8-6-4-2 @ 95-115-135-155-175
Burpees (max height) 10-8-6-4-2
Squat Clean + Pushpress 10-8-6-4-2 @ 95-105-115-125-135

Plan ahead and scale accordingly, but don't play it safe.

042712

noreply@blogger.com (trickle) — Fri, 27 Apr 2012 19:02:00 +0000

WARMUP

EMOM
Deadlift x 10 @ BW
Max reps pushups
-In each minute, do 10 deadlift and then as many pushups as possible in the remainder of the time. Do as few rounds as possible to accumulate 100 pushups.

WORK

3 Rounds @ 95#
5 HPC
10 Hang Power Snatch
25 Double Unders
--REST 1--
3 Rounds @ 115#
10 HPC
5 Push Press (not STOH or Jerk)
25 Double Unders
--REST 2--
3 Rounds @ 135#
5 HPC
5 Push Jerk or Split Jerk
25 Double Unders

Forty-Freakin'-Five

noreply@blogger.com (trickle) — Wed, 25 Apr 2012 15:04:00 +0000

Everybody come in and wish Beast a happy birthday (and tell him thanks)

WORK
45min w/ weighted vest
45 Pullup (Buy-in)
then AMRAP in remaining time
w/ 45# bar
400m Run
45 Thrusters
400m Run
45 Squat Jumps
--Penalty for setting bar down is 45 lunges before picking bar up

042412

noreply@blogger.com (trickle) — Tue, 24 Apr 2012 10:30:00 +0000

Warmup
Sled Pulls and L-Sits

Work

AMRAP 30
40m OH Bar Carry
400m Run
20 Rope Slams
20 Double Unders
20 Situps

noreply@blogger.com (trickle) — Sat, 21 Apr 2012 17:00:00 +0000

YOGA on Monday. Plenty of room, bring a friend.

Nick B a few years ago.

042112

noreply@blogger.com (trickle) — Sat, 21 Apr 2012 13:48:00 +0000

Deadlift
5x5 @ 315# or work to 1 or 2 RM

then, 25 min trigger workout

CIRCUIT 420

noreply@blogger.com (trickle) — Fri, 20 Apr 2012 21:20:00 +0000

4•20•18•16•14•12•10•8•6 Reps of the following:

DB Bench @ 50#
SDLHP @ 95#
Jump Rope x 10 (Singles)
KB Goblet Squat @ 70#
Row (Cals)
2xKB (53#) OH Carry 100' (ea. round)

40 min time limit

042012

noreply@blogger.com (trickle) — Fri, 20 Apr 2012 13:49:00 +0000

MONSTER

noreply@blogger.com (trickle) — Wed, 18 Apr 2012 14:58:00 +0000

hill sprints E5MOM x 5
Then shuttle runs E3MOM (5,10,15,20,25m) x 5

-MEET at bottom of hill @ 5:15p-

041612

noreply@blogger.com (trickle) — Mon, 16 Apr 2012 18:04:00 +0000

EoMOM
Deadlift
x 10
x 5
x 4
x 4
x 3
x 3
x 2
x 2

Then,

Max Thrusters in :60

Then,

KB Swings (A) 20-15-10-15-20
Double Unders 30-25-20-25-30
Situps - Abmat 50-40-30-40-50

041312

noreply@blogger.com (trickle) — Fri, 13 Apr 2012 21:30:00 +0000

e5mom x 4

farmer carry x 200m
squat jumps x 10
lunges ( 4 ea)x 8
burpees x 6
pull ups x 4
run 60m (30 out, 30 back) x 2

Men -
20lb weighted vest
53/70lb uneven carry

Women -
no vest
2 x 35lb even farmer carry

041112

noreply@blogger.com (trickle) — Wed, 11 Apr 2012 13:50:00 +0000

Warmup (EoMOM)
Back Squat ~50% 1RM (Reps 8,8,6,6,4,4)
Burpees (in same minute as BS) - 6+1 every round

Work
10 x Tire Flip and jumps, then
3 Rounds
24 KB Swing
24 Box Jump
-Rest 2 min-
12 HPC
12 OH Plate Lunges
-Rest 1 min-

041012

noreply@blogger.com (trickle) — Tue, 10 Apr 2012 15:03:00 +0000

Deadlift x 20
Box Jump x 20
Run 200m
Power Clean x 10
Box Jump x 15
Run 400m
GTOH x 5
Box Jump x 10
Run 800m

Load bar with ~75% C&J 1RM

040912

noreply@blogger.com (trickle) — Mon, 09 Apr 2012 10:30:00 +0000

In 15 minutes, complete...
10-1 Push Press (Beginning @ ~50% 1RM)
2-20 Pullups
Done as 10 PP, 2 PU, 9 PP, 4 PU, ect

-REST-

AMRAP 14
13 Goblet Squats @ 53#
11 Wall-pees @ 20#
7 Box Jumps @ 30"
4 SDLHP @ 135
1 Rope Climb

040612

noreply@blogger.com (trickle) — Fri, 06 Apr 2012 14:00:00 +0000

Min 1: As many strict pullups/chinups as possible (use band if needed)
Min 2: As many HR pushups as possible
Min 3: As many full situps as possible
--REST 1--
Min 5-X
As fast as possible do same # of strict pullups, HR pushups, and Situps as done in min 1-3

--REST--

As fast as possible:
15 Back Squat @ 70% 1RM
20 Striders
25 Squat Jumps w/bar
30 Air Squats

Run 800m

15 Back Squat w/bar
20 Striders
25 Squat Jumps
30 Air Squats

040412

noreply@blogger.com (trickle) — Wed, 04 Apr 2012 12:49:00 +0000

Focus
EoMOM
Squat Clean x 3 (8 sets)
Begin @ ~60% 1RM

Work
:30/:30
10 KB Swings
5 KB OHS
20 Situps

with an equal work/rest ratio, complete 10 rounds of the above sequence. Start each :30 interval where you left off and continue until you complete 10 full rounds.

040312

noreply@blogger.com (trickle) — Tue, 03 Apr 2012 09:30:00 +0000

AMRAP 40
Double Unders 10/20/30/40/30/20/10/20...
30# Ball Slam x 10 (no catch, just slam it as hard as you can)
Toes-to-Ring 10/8/6/4/6/8/10/8...
Run 200/400/600/800/600/400/200/400...

040212

noreply@blogger.com (trickle) — Mon, 02 Apr 2012 14:00:00 +0000

Warm-up / Focus
EMOM
10 Back Squat @ 45
5 Jumping Squat @ 45
5 Back Squat @ 95
-REST-
Alternating EMOM10
5 Back Squat @ ~85% 1RM
15 Rope Slams
-REST-

Work
AMRAP 3
15 Air Squats
2x Sprint
10 Deadlift @ 135

-REST 2-

AMRAP 3
15 Box Jump
2x Sprint
10 Hang Power Clean @ 135

-REST 2-

AMRAP 3
15 Pushups
2x Sprint
10 Push Press @ 135