If we were a barber shop, we’d be cutting hair. Since we’re a gym, we’re going to do these workouts.
I’d usually say this when explaining that DEUCE Gym is a giant ruse.
We’re a center for adult development. Our customers experience this, but our employees even moreso. The context that this development of conscious, physical, and leadership capacity, however, is captured in the structure of a strength and conditioning gym.
People come to us for all sorts of things. Some needs are spoken, like wanting to lose weight. Other needs go unspoken, like wanting to develop self-esteem. Nonetheless, the way we move towards them is by “doing the thing.”
In our case, “the thing” is training strength and conditioning. There are no back doors.
See you out there.
11/11/24 WOD
DEUCE Athletics GPP
Complete 4 rounds of the following:
8 Tempo Bench Press (41×1)
Complete 3 rounds for quality of:
10 Paused DB Chest Supported Rows
10 DB Rollbacks + Max Close Grip DB Floor Presses
Max Inverted Rows
EMOM 12
Min 1: 15 Banded KB Swings
Min 2: :30 Max Plyo Box
Min 3: :30 Max Push Ups
DEUCE Garage GPP
4-4-4-4
Deadlift
Then, complete 3 rounds for quality of:
Max Supine Medball GHD Hold
4-6 Tempo Ab Wheel Rollouts (3331)
Then, complete 3 rounds for time of:
40 Double Unders
12 Alt. Front Rack Reverse Lunges (115/75)
6 Alt. Jumping Lunges