Monthly Archives: February 2015

Fitness  3 sets: Pronated ring rows x ME (goal is 10 – 12 reps) 4 sets: 3 eccentric (negatives) x 3 sec lower 5 sets of complex: Right arm KB swing x 5 Left arm KB swing x 5 Right arm KB snatch x 5 Left arm KB snatch x 5 Right arm KB clean x 5 Left arm KB clean x 5 Right arm KB press x 5 Left arm KB press x 5 Start with (-1) KB that you use for the 2 arm Russian swing Increasing loads if position allows Performance Weighted strict CTB Pull ups 5-4-3-2-1 5 sets of complex: Right arm KB swing x 5 Left arm KB swing x 5 Right arm KB snatch x 5 Left arm KB snatch x 5 Right arm KB clean x 5 Left arm KB clean x 5 Right arm KB press x 5 Left arm KB press…

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Fitness 20 minute AMRAP 20 Wall balls 20 calorie Row 30 Ab mat sit ups 30 calorie Row 40 Air Squats 40 calorie Row Performance and Sport E2MOM x 6 1 Front Squat @80-90% 12 minute AMRAP 10 HSPU 20 Power cleans 135/95 30 CTB 40 Wall balls 30/20 50 DU

  Our 2015 Health and Wellness challenge is fast approaching.  This challenge is designed to provide guidance for changes in your life that will have long lasting effects on your overall health and well-being. The challenge will officially begin on Monday, February 9, 2015 and go until Monday March 9, 2015. Registration will be SUNDAY FEB 8, 2015 at 12pm at the gym. We will host a meeting to explain all the rules and details of the challenge as well as provide measurements and weigh-ins for those interested. We will also perform a benchmark work out for those who would like to measure their performance as well. At the end of the challenge, we will have another weigh-in, work out and measurement day on SUNDAY MAR 8, 2015 at 12pm. The challenge will be a daily point-based system with the possibility of earning extra bonus points. POINT SYSTEM-DAILY 2 Points…

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Fitness 5 minute AMRAP 6 KB swings 9 Step ups 24/20 20 DU 5 minute AMRAP 2 Wall balls 2 Burpees 4 Wall balls 4 Burpees And so on … 5 minute AMRAP 6 KB Swings 9 Step ups 24/20 20 DU Rest 3 minutes between each AMRAP Performance and Sport 5 minute AMRAP 3 Power Snatch 115/85 6 T2B 9 Box jumps 24/20 5 minute AMRAP 2 Thrusters 115/85 2 Burpee over bar 4 Thrusters 115/85 4 Burpee over bar And so on … 5 minute AMRAP 3 Power Snatch 115/85 6 T2B 9 Box jumps 24/20 Rest 3 minutes between each AMRAP  

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