Saturday 5.25.19

EMOM 14

ODD: 10 Alternating Dumbbell Squat Snatches (50#/35#)
EVEN: 10 Box Jumps (30"/24") 

Above and Beyond

Cool Down

Row or Bike 10 Minutes at Easy Pace 

3 Rounds for Quality Not Time 

10/Leg Single Leg Romanian Deadlift (Light) 
10 Controlled Ring Rows 
5/Side Half Kneeling Single Arm Bottoms Up Kettlebell Press (Light) 

Strength

8 X 3 Back Squat 

@ 65% (Speed Focus)

3 X 5 Dumbbell Box Jump 

*Hold DBs off to your side and jump on a box with proper landing form (knees with toes, absorbing lanidng)
*Pick a height and weight that are challenging, but no bustedshins. If you can go heavier than two weeks ago, go for it or maybe higher. 

Endurance

Assault Bike 

Every 3 Minutes X 30 Minutes 
20/14 Calories 
* No Pacing! 

Gymnastics

7 X 10 GHD Sit up 

Chelsea JungComment
Friday 5.24.19

3 Sets 

10/Leg RNT Reverse Lunges
30 Seconds Ring Support Hold (Accumulated)

For Time 

21-15-9
Chest to Bar Pull ups 
Sumo Deadlift High Pull (95#/65) 

Above and Beyond

Cool Down

2 Rounds

1 Minute/Arm Twisted Cross
2 Minutes Squat Hold 

Strength

3 X 6 Strict Press 

*Same challenging weight across all sets 

3 X 3 Pause Snatch 

*Same challenging weight across all sets
*Drop and reset after each rep 
*Pause 3 seconds at mid thigh (2nd pull)

3 X 8-12 Dumbbell Chest Fly

*Same challenging weight across all sets 

Endurance

40 Minute Aerobic Row

Heart Rate +/- 5 Beats From 180 - Age

Gymnastics

4 Rounds 

Run 400m 
20 Chest to Bar Pull Ups 
Rest 2 Minutes

Chelsea JungComment
Thursday 5.23.19

4 Rounds For Time 

25 Kettlebell Swings (53#/35#)
15 Burpee Box Jump Overs (24"/20")
50 Double Unders 

Above and Beyond

Cool Down

4 Minutes

2 Minutes saddle 
1 Minute/Arm Saddle Legs With Eagle Arms

Strength

20 Minutes Sled Push 

*This should be a steady grind. Adjust weight as needed to keep rest periods no longer than 10-15 seconds

Endurance

On Assault Runner 

2 Rounds 
1 Mile Run
Walk 200m For Rest 
800m Run
Walk 200m For Rest 
400m Run
Walk 200m For Rest 

*Goal is to hold the SAME or slightly faster pace for the mile, 800, and 400 this week as you did last week
**This should be a sustained effort that you feel you could hold for another round if asked to do so

8 X 5 Strict Ring Dips

Chelsea JungComment
Wednesday 5.22.19

3 Sets 

10/Arm Dumbbell Bent Over Rows
10 Strict Chin Ups

21-15-9 

Strict Handstand Push Ups 
100m Sprint 
*Sprint must be done in under 30 seconds

Class Cash Out 

50 Tough Ring Rows 

Above and Beyond

Strength

Back Squat 

Work to a Heavy Single Above 90% of your 1RM
Then..
5 X 3 @ 85%

Endurance

EMOM 20

ODD: 15/10 Cal Ski 
EVEN: Rest

Gymnastics

8 X 6 Strict Pull Up 

Chelsea JungComment
Tuesday 5.21.19

5 X 5  Bench Press

AMRAP 14

20/14 Cal Ski Erg 
10 Power Cleans (155#/105#)

Above and Beyond

Cool Down

4 Minutes

2 Minutes Standing Straddle 
1 Minute/Leg Pigeon

Strength

Seated Box Jump 

5 Minutes Working Up to a High, but Not Maximal Height 

3 X 3 Pause Power Clean 

*Work to a technically perfect load and hold for all 3 sets across 
*Drop and reset after each rep 
*Pause 3 seconds at mid thigh 

Back Squat 

Work to a a heavy single above 90% of your 1RM
Then..
5 X 3 @ 80% 

3 X 10/Leg Cossacks Squat 

*Main focus is on form and rang of motion. If you cannot get good depth do not load.

Endurance

6 X 600m Run 

Rest / Walk 600m Between 

Gymnastics

Accumulate 2 Minutes False Grip Hang 

Chelsea JungComment
Monday 5.20.19

50 Rounds

3 Wall Balls (20#/14#)
2 Toes to Bar 
1 Deadlift (345#/235#)

Above and Beyond

Cool Down

5 Minutes

2 Minutes/Side Couch Stretch
1 Minute Seal Pose 

Strength

3 X 5 Strict Press 

*Same challenging weight across all sets 

3 X 3 Split Jerk 

*Same challenging weight across all sets
*Focus is on form
*Hold split position for 2-3 seconds before returning

3 X 10-12/Side Dumbbell Bent Over Row 

Endurance

6 X 2K Assualt Bike 

Rest 3 Minutes

Gymnastics

2 Rounds 

50 Box Jump Overs (24"/20")
40 Air Squats 
30 Push Ups 
Rest 2 Minutes

Chelsea JungComment
Saturday 5.18.19

TEAMS of 3 

For Time 

400M Farmers Walk (70#/53#)

Max Calorie Row 

Max Rounds & Reps 

100 Double Unders 
20 Toes to Bar

*The athlete farmers walking is setting the pace for the other two athletes. 
*Each athlete will farmers walk, row, and do the double under & T2B workout once.
*Athletes going from row to double under workout will start at the double unders, not where
the last athlete left off. 

Above & Beyond

Cool Down

With your team accumulate:

300 Push Ups 
*Non-working partners hold a plank. 
*If someone comes down from plank, all must stop until back in plank.

Strength

Back Squat 

8 X 3 @ 62.5%

*Focus on speed.

3 Rounds

5 Depth Drop (20"/14")
25 GHD Hip Extension 
*Rest 30 seconds between rounds.

Endurance

Assault Bike 

Every 3 Minutes X 30 Minutes (20/14 Calories)
*No pacing!

Gymnastics

6 X 10 GHD Sit Up 

Chelsea JungComment
Thursday Thoughts

She walks into the concert hall ready to put herself out there.  As an up and coming print artist, she knows that if she can get her artwork into the hands of her favorite musician Betty Who, she might just get the big opportunity for exposure that she knows she deserves.  At the very least, she has to try.  She doesn’t care if other people look at her funny or if her artwork is rejected.  Waiting for just the right moment in the concert, she throws her hands in the air with a giant drawing of Betty’s dog, hoping that Betty will accept the gift.  Her friends cheer and shout and yell for Betty to look over.  They continue to cheer their dear friend on, while she hands the drawing to Betty with courage.  Betty accepts the gift with a big “thank you” and it becomes a part of the stage decor.  Betty even posts about it on her instagram later that night.  Her friends high-five her as their mission had been accomplished.

Will this artist get her big shot from this brave act?  The end of the story has yet to play out.  But what I do know, is that more than any big outcome, the process of getting this piece of artwork to Betty is worth more than anything.  

When are you going to chase after your big dream?

Let’s put ourselves out there.  Don’t wait!  Let’s not leisurely stroll towards our dreams, but rather sprint after them with reckless abandon.  Who cares what other people think?!  Take it from someone who has “failed” in the eyes of the world over and over and over again…. When we take that risk, the outcome almost doesn’t even matter.  Perceived failure just becomes another way to grow and learn.  Risk-taking is vulnerable, but really so is everything in life worth doing.

Let’s include others in the process.  Friends who cheer us on and support us are priceless.  Loyal friends who jump into the arena with us can become the lifeblood through which we chase our dreams, whether we succeed or not.  We can celebrate together, cry together, and share in the mundane parts of life together.  Be that friend to others and find folks who will cheer you on, even when “failure” is at stake.

Chelsea

Doodle by @taranelsonarts

Doodle by @taranelsonarts

Chelsea JungComment
Friday 5.17.19

AMRAP 30

5 Devils Press (55#/35#)
3 Dumbbell Box Step Overs (24"/20")
1 Rope Climb  

Above & Beyond

Cool Down 

1 Minute/Leg Single Leg Forward Fold
2 Minute Straddle Leg Forward Fold 

Strength

5 X 3 Strict Press 

*Same challenging weight across all sets. 

3 X 3 Snatch 

*Same challenging weight across all sets.
**Drop and reset after each rep.

3 X 12 Single Arm Alternating Dumbbell Bench Press 

*6 each arm.
**Same challenging weight  across all sets 

Endurance

40 Minute Aerobic Bike 

*HR +- 5 beats from 180 - age

Gymnastics

4 Rounds 

25 Burpees 
15 Toes to Bar
Rest 2 minutes between round. 

Chelsea JungComment
Thursday 5.16.19

A) Clean Grip Deadlift

*Work to a heavy double 

B) “Elizabeth”

21-15-9 
Power Clean
Ring Dips

* RX (135#/95#), Intermediate / 55+ (95#/65#), Beginner (45#/35#) & Strict Push Ups

Above & Beyond

Cool Down

FULL ROMWOD 

Strength

Reverse Sled Drag

20 Minutes @ BW
*This should be a steady grind. 
**Adjust weight as needed to keep rest periods no longer than 10-15 seconds.

Endurance

2 Rounds 

On Assault Runner -
1 Mile Run
Walk 200M for Rest 
800M Run
Walk 200M for Rest 
400M Run
Walk 200M for Rest
*Goal is to hold the SAME or slightly faster pace for the mile, 800, and 400 this week as you did last week. 
**This should be a sustained effort that you feel you could hold for another round if asked to do so. 

Gymnastics

 8 X 3 Strict Ring Dip

Chelsea JungComment
Wednesday 5.15.19


For Time 

800M Run 
50 Pull Ups 
100 Push Ups 
200 Air Squats 
800M Run

*(20#/14# weight vest if you plan on using one for Murph) 


INT/ 55+ RX 
800M Run 
50 Pull Ups 
75 Push Ups 
150 Air Squats 
800M Run

Beginner 
800m Run 
30 Tough Ring Rows 
30 Tough Push Ups 
60 Slow and Controlled Air Squats 
800M Run 

Above & Beyond

Cool Down

2 Minutes/Leg Dragon
2 Minutes/Leg Lizard

Strength

Back Squat 

Work to a a heavy single above 90% of your 1RM

Then…
5 X 3 Back Squat @ 82.5% 

Endurance

EMOM 20

ODD: 15/10 Cal Ski 
EVEN: REST

Gymnastics

5 X 10 Horizontal Ring Row 
*Feet on Box 

Chelsea JungComment
Tuesday 5.14.19

6 Rounds

Row 500M (Hard, but not Maximum Effort)

While Resting Perform

10/Arm Bent Over Dumbbell Rows (75#/55#)
8 Banded Bench Press

Above & Beyond

Cool Down

1 Minute/Arm Twisted Cross
1 Minute/Arm Saddle Leg with Eagle Arms
1 Minute/Arm Saddle Legs with Archer Arms

Strength

Seated Box Jump 
*5 Minutes working up to a high, but not maximum height.

3 X 3 Hang Power Clean 
*Work to a technically perfect load and hold for all 3 sets across. 

Back Squat 
Work to a heavy single above 90% of your 1RM
Then…
5 X 3 Backsquat @ 80% 

3 X 10/Leg Kossacks Squat 
*Main focus is on form and range of motion. If you cannot get good depth do not load. 

Endurance

7 X 500m Run
* Rest / Walk 500M Between 

Gymnastics

Accumulate 1:30 in False Grip Hang 

Chelsea JungComment
Monday 5.13.19

AMRAP 20

10 Wall Ball (20#/14#)
5 Strict Handstand Push Ups
15 Second L-Sit (8" off floor)

Above and Beyond

Cool Down

6 Minutes

2 Minutes/Leg Couch Stretch
1 Minute/Arm Banded Lat Stretch

Strength

3 Rounds 

Deadlift Sandbag/Dball 4 times, then walk 50' (heavy)
Rest 3 Minutes

3X3 Snatch High Pull + Power Snatch

*Drop and reset after each rep 
*Use same weight or slightly heavier than last week 
*Focus is on full extension of knees hips and ankle on pull and bar path on power snatch 

3X10/Leg Double Kettlebell or Dumbbell RNT (Reactive Neuromuscular Training) Reverse Lunges

*Challenging weight

Endurance

7 Rounds

500m Row 
Rest 3 Minutes

Gymnastics

3 Rounds 

2K Assault Bike
30 Pull Ups 
Rest 3 Minutes

Chelsea JungComment
Sunday 5.12.19

TEAMS of 2 in 40 MINUTES 

300 Wall Balls (20#/14)
200 Calorie Assault Bike 
100 Bar Facing Burpees 

Then in the Remaining Time

Establish a 1RM Power Clean

*Break up reps on the workout however you'd like.
**Each athlete will go back and forth until they establish a 1RM or run out of time.
*Two scores: Time on workout and TOTAL load lifted between you and your partner.

Above & Beyond

Join us for our 11AM Mobility Class!

Chelsea JungComment
Saturday 5.11.19

“Zembiec”

5 Rounds
11 Back Squats
7 Strict Burpee Pull-Ups

400M Run

* RX (185#/125#), Intermediate/ 55+ (135#/85#), Beginner (45#/35#)

Above & Beyond

Cool Down

2 Rounds (6 Minutes)

2 Minutes Frog 
1 Minute Child’s Pose with Shoulder Variation 

Strength

8 X 3 Back Squat 

*@60% (focus on speed).

3 X 5 Dumbbell Box Jump 

*Hold Dumbbells off to your side and jump on a box with proper landing form (knees with toes, absorbing landing).
**Pick a height and weight that are challenging, but no busted shins. 

Endurance

Assault Bike 

Every 3 Minutes X 30 Minutes (20/14 Calories)
*No pacing! 

Gymnastics

6 X 8 Knees to Elbow 

Chelsea JungComment
Tiltshift

What does Tiltshift mean to us?

In photography, tiltshift means to change the orientation of a lens to focus on one aspect of the photo. By using this effect, the photographer can manipulate the image to emphasize whatever their artistic version of that image envisions. This effect is frequently used to turn a miniature set into an image that appears life-size to the viewer.

In daily life, the lens that we look through defines how we interact with the world. Perspective permeates. When we look for the negatives, all we can see is sadness and darkness and deficiency. By constantly seeing the negatives, our outlook continues to spiral down the path of negativity, thus creating a self-perpetuating cycle.

Positivity can do the same thing. When we start to look for the positives in our world, we start to see them. And when we keep looking we will see more and more. And soon, even when we experience the hard parts of life, our natural inclination is to look for the good in the situation.

For most of us, positivity is a learned skill. It is a skill that we practice. We often fall back to old habits when things get tough, but we choose to be resilient. We choose to get back up. And the more times that we choose to get back up, the more natural it will become.

We choose our outlooks on life.

Tiltshift means to us that we will choose to focus on the right thing at the right time, even when it gets tough. We will always try to look for the positives in a situation and we know we have each other to help us find it when we get caught up in the spiral. And when we look for it, we will find our focus.

Chelsea JungComment
Friday 5.10.10

A)  3 X 5 Strict Press

*Same challenging weight across all sets.

B) For Time (6 Minute Time Cap) 

30 Snatches (135#/95#)
30 Strict Handstand Push-Ups

Above & Beyond

Cool Down

Full ROMWOD 

Strength

3 X 3 Snatch Balance 

*Same challenging weight across all sets.
**Focus is on pressing DOWN under bar. This is NOT a heaving snatch balance, so no jump, just push down.

4 X 10 Incline Dumbbell Bench Press 

*Same challenging weight across all sets 

Endurance

40 Minute Aerobic Row 

* HR +- 5 Beats From 180 - Age

Gymnastics

5 Rounds 

20 CAL Row 
15 Kipping Hand Stand Push Ups
Rest 2 Minutes in between rounds 

Chelsea JungComment
Thursday 5.9.19

"Thompson"

For Time:
Run 800M
5 Rope Climbs (15')
Run 400M
20 Man Makers (50s/35s)
Run 400M
40 Pull Ups
Run 800M

Above & Beyond

Cool Down

2 Minutes/Leg Couch Stretch
2 Minutes Reverse Grip Hang from Pull Up Bar 

Strength

Sled Push 

20 Minutes @ Bodyweight 
*This should be a steady grind. 
**Adjust weight as needed to keep rest periods no longer than 10-15 seconds

Endurance

2 Rounds 

On Assault Runner -
1 Mile Run
Walk 200M for Rest 
800M Run
Walk 200M for Rest 
400M Run
Walk 200M for Rest 
*Goal is to hold the SAME pace for the mile, 800, and 400. 
**This should be a sustained effort that you feel you could hold for another round if asked to do so. 

Gymnastics

7 X 3 Strict Ring Dip 

Chelsea JungComment