Please give me your feedback as we go through this first month of the changes so we can continue to make it better. I really think that this new way of doing it will make the gym and each of you so much better.

EMOTM for 10 Minutes and You’ll Get a Bonus 2 Min!!!!

EMOTM for 10 Minutes
3Chest to Bar Pull Ups
6 KB Step Ups 53/35
9KB Swings 53/35

If you fail to complete a round your score will be rounds completed within the time and your extra reps. Once scored just continue to work for the remainder of the 10 minutes. If you complete all 10 minutes you will be given a 2 minute AMRAP at the end to get your maximum score and set yourself apart from the rest. Consider it BONUS FITNESS.

Change Your Weight

2 Min Max Reps:
Clean and Jerk 135/95

2 Min Rest

2 Min Max Reps:
Burpees

2 Min Rest

2 Min Max Reps:
Deadlift 185/135

Closed this Saturday…Level 1 Seminar

Sorry I meant to post this yesterday but:

WE WILL BE CLOSED THIS SATURDAY BECAUSE WE ARE HOSTING A LEVEL 1 SEMINAR.

1 Round for Time:
100 Sit Ups
100 Overhead Squats 45/35
100 Sit Ups

Start the Week Right

5 Rounds for Time:
20 Push Ups
40 Double Unders
20 Wall Ball 20/14

Movement of the Week… Squat

We are going to work on the Squat. We will spend the early part working on positioning and later we will work on different squats and power.

Monday: 3:00 Squat Hold, 2:00 Hip Flexor Wall Stretch, Foam Roll IT Band, Hamstrings and Glutes 25 Wall Squats (Nice and Slow) 100 Air Squats
Tuesday: 25 Supermans, 25 Back Squats 5 Sec. Pause at Bottom to check position, 25 Box Squats (No Rocking)
Wednesday: 5:00 Roll out Triceps. Lats and Forearms, 30 Front Squats
Thursday: 40 PVC Pass Throughs, 25 PVC Pass Throughs in the bottom of the squat, 3 x 1:00 Max Rep Jumping Squats 45/35
Friday: 5 x 3 Back Squat, 5 x 3 Front Squat (About 80% Effort)

Strength and Endurance 7/28 – 8/2

Strength Work:
We are beginning Week #3 of the strength program. If you aren’t currently on the program and want to begin it we will test your max loads next week and will get you set up on weeks 1-4 while the others do weeks 5-8

Endurance Work:
Running: 2 x (200m, 400m, 800m) Rest 1:1 for each distances and then repeat

Rowing: 20 x 10 Calorie Row As Fast as Possible Rest 1:00 between

Airdyne:
2 x 5:00 Max Calories Rest 5:00 between efforts

Warm Up 7/28 – 8/2

200 m Run
10 Inch Worms
20 Leg Swings Each Side
10 Bottoms Up KB Press
20 Wall Ball 14/10 Max Height
10 KB Windmill
2:00 Double Unders

Single Bells, Single Bells

4 Rounds for Time:
15 Single Arm KB Thrusters 35/26 Each Side
15 Single Arm KB Swings 35/26 Each Side
15 Goblet Squats 35/26

Bill’s Grip Test

For Time:
150 ft. DB Walking Lunge 45/25 (Each Hand)
21 Toes to Bar
100 ft. DB Walking Lunge 45/25
15 Toes to Bar
50 ft DB Walking Lunge 45/25
9 Toes to Bar

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