Warm up
Dead lifts
3-3-2-2
WOD
21-15-9
Sumo dead lift high pulls 95/65
Knees to elbows
Sit-ups.
Bonus
Today is weigh in and measuring. Keep bringing in food journals, this challenge is getting competitive. I need $ from a few of you for the challenge.
Pain storm begins, you will have all week to do the pain storm. Will you do it?
1000 meter row
30 kettle bells swings
25 toes to bar
750 meter row
25 kb swings
20 T2B
500 m row
20 kb swings
15 t2b
250 m row.
Sunday, January 8, 2012
Friday, January 6, 2012
Saturday January 7
Warm up
WOD
5 mins of wall balls,every time you break 5 burpees.
Rest 2 mins
5 min handstand hold, every time you break 5 Pull ups.
Rest 2 mins.
5 mins of double unders every time you break, 5 grasshoppers ,each leg.
Clark mentioned some crazy wods, we are going to call it our pain storm. You can do it anytime during the week if you choose. It will push you to your limit, but if it doesn't kill you it only makes you stronger.
WOD
5 mins of wall balls,every time you break 5 burpees.
Rest 2 mins
5 min handstand hold, every time you break 5 Pull ups.
Rest 2 mins.
5 mins of double unders every time you break, 5 grasshoppers ,each leg.
Clark mentioned some crazy wods, we are going to call it our pain storm. You can do it anytime during the week if you choose. It will push you to your limit, but if it doesn't kill you it only makes you stronger.
Thursday, January 5, 2012
Friday January 6
Warm up
Squat Clean and Jerks
2 reps every minute for 10 mins
WOD
5 Rounds for time
5 Deadlifts 200/165
10 Ball Toss Sit ups
15 Goblet Squats
Bonus
Squat Clean and Jerks
2 reps every minute for 10 mins
WOD
5 Rounds for time
5 Deadlifts 200/165
10 Ball Toss Sit ups
15 Goblet Squats
Bonus
Wednesday, January 4, 2012
Thursday January 5
Warm up
Push Press
5-5-5
WOD
15 min AMRAP
5 Turkish Getups on each arm
30 box jumps
Bonus
Everyone needs to pay there $10 for the fitness challenge by Friday if you are competing for the $.
Everyone improved there squats alot, Good Work.
Push Press
5-5-5
WOD
15 min AMRAP
5 Turkish Getups on each arm
30 box jumps
Bonus
Everyone needs to pay there $10 for the fitness challenge by Friday if you are competing for the $.
Everyone improved there squats alot, Good Work.
Tuesday, January 3, 2012
Wednesday January 4
Warm up
Power Snatch
3-3-3-3-3
squat therapy.
Bonus
Power Snatch
3-3-3-3-3
squat therapy.
Bonus
please watch video on Squat Therapy.
Monday, January 2, 2012
Tuesday January 3
Warm up
10 mins to get your 1 rep max thruster.
WOD
10-9-8-7-6-5-4-3-2-1
Push Press
Kettlebell swings
Pullups
Bonus
We have had 10 People so far sign up for our challenge. You can still sign up this week.
When you lose motivation please talk to a trainer, we want to see you suceed. Be thinking about your fitness goals for 2012. Write them in your journals.
Great work everyone.
10 mins to get your 1 rep max thruster.
WOD
10-9-8-7-6-5-4-3-2-1
Push Press
Kettlebell swings
Pullups
Bonus
We have had 10 People so far sign up for our challenge. You can still sign up this week.
When you lose motivation please talk to a trainer, we want to see you suceed. Be thinking about your fitness goals for 2012. Write them in your journals.
Great work everyone.
Sunday, January 1, 2012
Monday January 2
Warm up
Back Squats
3-3-3
WOD
1 min of the following exercises
Wall balls
Hang Power Cleans 95/65
Lunges
Double Unders
Push ups
Rest 2 mins Repeat
Our fitness Challenge begins today. We will be weighing and measuring.
There is a $10 dollar buy in charge and the winner gets the money. If you don't want to pay you can still participate you just can't win the money.
We will have a worksheet for you when you come in with all the information you need.
This is a 30 day challenge, I think we can all see amazing results in 30 days if we stick to it. The diet we recommend is Paleo or Zone, for more information see a trainer.
Good Luck everyone.
Back Squats
3-3-3
WOD
1 min of the following exercises
Wall balls
Hang Power Cleans 95/65
Lunges
Double Unders
Push ups
Rest 2 mins Repeat
Our fitness Challenge begins today. We will be weighing and measuring.
There is a $10 dollar buy in charge and the winner gets the money. If you don't want to pay you can still participate you just can't win the money.
We will have a worksheet for you when you come in with all the information you need.
This is a 30 day challenge, I think we can all see amazing results in 30 days if we stick to it. The diet we recommend is Paleo or Zone, for more information see a trainer.
Subscribe to:
Comments (Atom)