WEDNESDAY
WARMUP
3 rounds:
- 8 DB Floor Press (35/25)
- 4 Tarzan pull ups
- 5 Dislocates with PVC
- 2 Shoulder Sweeps
TRAINING - Strength
(1) 8 Rounds
- 3 Military Press - Recall your finishing load from last Wednesday. Today, be add 5# to this load and use it "across" rounds 4-8.
- Shoulder Lock and Load
(2) 10 Rounds
- 6 Strict Pull Ups
- 10 Situps
- Instep Stretch
(3) 6 Rounds
- 5 Seated Alternating Dumbbell Curls - increase load until 5x is hard, but doable
- Foam Roll Lower Back
TUESDAY
Look at those veins, it looks like he has varicoceles in his forearms.
WARMUP
- 10 minute Kettlebell Complex (25/15)
TRAINING
(1) 20 Rounds
- Suicide Sprint Every 30 Seconds
(2) 4 Rounds
- 10 Situps
- 10 Good Mornings (45/25)
- 30/30 Side Bridge
- EO's
(3) 3 Rounds
- Foam Roll T-Spine
- Foam Roll Lower Back
- 3 Ride it Down
- Ultimate Shoulder Stretch
Look familiar? We did this last Tuesday! Sprints are possible the BEST way to improve your work capacity. Try and remember how you did and improve on it this week.
MONDAY
Want a pair of Vibrams for HALF OFF?? See Dave or email me at davehanson@me.com.
Also look for an announcement soon about our "30 Day Paleo Challenge"! Entry will cost $10 per person, and in return you'll get a 38 page Success Guide, a coach to help you through your month, and an opportunity to win prizes!! So get ready, tell your friends, and stay tuned...
And thirdly you'll notice that we are moving beyond our previous max efforts for our "Big 24" lifts. Really push hard this week and get your form perfected to see the best gains.
WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates
TRAINING
(1) 8 Rounds:
- 3x Overhead Squat: Increase 5# from what's on the board, and use this load across rounds 4-8
- Pigeon Stretch
(2) 8 Rounds:
- 3x Power Clean + Push Press: Increase 5# from what's on the board, and use this load across rounds 4-8
- Hip Flexor Stretch
- 3x Floor Slide
(3) 8 Rounds:
- 3x Squat Clean: Increase 5# from what's on the board, and use this load across rounds 4-8
- Foam Roll Lower Back
FRIDAY
I think we should start our workouts by saying this in the mirror from now on. "I can do anything good!"
Interested in getting a pair of Vibrams for HALF OFF?!? See Dave, or email me at davehanson@me.com
MAKE UP DAY
If you have missed a day this week, this is your chance to make it up! Or if you have perfect attendance (good for you!) do the workout below:
WARMUP
-10 minute kettlebell complex (25/15)
TRAINING
7 Rounds (45/25)
- 30 sec Right Arm Swings
- 30 sec Left Arm Swings
- 30 sec Rest
4 Rounds:
- 10 Weighted Sit Ups (45/25)
- 5 1-Leg Deadlifts (55/35) (each side)
- 10 Slasher to Halo (35/20) (each side)
- 25m Plate Carry (135/95)
2 Rounds:
- Jane Fonda @ 35 seconds
THURSDAY
Don't forget to pay your $5 dues before Friday! Just give it to any of the officers.
Also, look for an announcement this week about our "30 Day Paleo Challenge"! Entry will cost $10 per person, and in return you'll get a 38 page Success Guide, a coach to help you through your month, and an opportunity to win prizes!! So get ready, tell your friends, and stay tuned...
WARM UP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates
TRAINING
(1) 8 Rounds:
- 3x Overhead Squat: same loading as session 2 for rounds 4-8.
- Pigeon Stretch
(2) 8 Rounds:
- 3x Power Clean + Push Press: same loading as session 2 for rounds 4-8.
- Hip Flexor Stretch
- 3x Floor Slide
(3) 8 Rounds:
- 3x Squat Clean: same loading as session 2 for rounds 4-8.
- Foam Roll Lower Back
WEDNESDAY
Tenacity over excuses. Passion over pretense. Love over lethargy. You are strong beyond measure...and though you may break, though you may falter, you may fall and flounder, you can never fail, for your heart remains invincible. Never quit. Get up. Get UP. GET UP!
Don't forget to pay your $5 dues before Friday! Just give it to any of the officers.
Also, look for an announcement this week about our "30 Day Paleo Challenge"! Entry will cost $10 per person, and in return you'll get a 38 page Success Guide, a coach to help you through your month, and an opportunity to win prizes!! So get ready, tell your friends, and stay tuned...
WARMUP
3 rounds:
- 8x DB Floor Press (35/25)
- 4x Tarzan pull ups
- 5x Dislocates with PVC
- 2x Shoulder Sweeps
TRAINING
(1) 8 Rounds
- 3x Military Press - increase load each round until 3x is hard, but doable. Aim to be at this load by round 4 and stay at the same load "across" rounds 4-8. Note final weight.
- Shoulder Lock and Load
(2) 10 Rounds
- 6x Strict Pull Ups
- 10x Situps
- Instep Stretch
(3) 6 Rounds
- 5x Seated Alternating Dumbbell Curls - increase load until 5x is hard, but doable
- Foam Roll Lower Back
** On last round do a "strip set" of bicep curls.
TUESDAY
Don't forget to hand in your dues this week!! We to have those collected to get our Club Funding Packet finished in time.
WARMUP
- 10 Minute KB Complex (25/15)
TRAINING
(1) 20 Rounds
- Suicide Sprint across gym every 30 seconds
(2) 4 Rounds
- 10 Situps
- 10 Good Mornings (45/25)
- 30/30 Side Bridge
- 10 EO's
(3) 3 Rounds
- Foam Roll T-Spine
- Foam Roll Lower Back
- 3 Ride it Downs
- Ultimate Shoulder Stretch
Do you or one of your friends need to make a clinic appointment? Don't go see a stranger - go see one of your fellow Health & Fitness Club members!
Mornings:
- Kendelle Krause
- Neha Shah
Afternoons:
- Heather Winnan
- Elliott Jordan
MONDAY
WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates
TRAINING
(1) 8 Rounds:
- 3x Overhead Squat: drop 10# from Friday's last set, and use this load across rounds 4-8.
- Pigeon Stretch
(2) 8 Rounds:
- 3x Power Clean + Push Press: drop 10# from Friday's last set, and use this load across rounds 4-8.
- Hip Flexor Stretch
- 3x Floor Slide
(3) 8 Rounds:
- 3x Squat Clean: drop 10# from Friday's last set, and use this load across rounds 4-8.
- Foam Roll Lower Back
FRIDAY
Today we kick off our new programming with a strength series called "The Big 24" that will go on for 3 weeks. We will do this series once per trimester. Please do your best to make it to these workouts as they will build on each other!
WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates
TRAINING
(1) 8 Rounds:
- 3x Overhead Squat: increase load each round until 3x is hard, but doable. Note final load.
- Pigeon Stretch
(2) 8 Rounds:
- 3x Power Clean + Push Press: increase load each round until 3x is hard, but doable. Note final load.
- Hip Flexor Stretch
- 3x Floor Slide
(3) 8 Rounds:
- 3x Squat Clean: increase load each round until 3x is hard, but doable. Note final load.
- Foam Roll Lower Back
THURSDAY
Friday marks the beginning of our new programming! It's important that you do not miss this workout. If you cannot make it, please make it up on your own.
SKILL
- Snatch: perfect your form!
CONDITIONING
"Fight Gone Bad"
3 rounds, 1 minute each:
- wall balls (20/14)
- sumo deadlift high-pulls (75/55)
- bench jumps
- DB push press (35/25)
- burpees
- rest
WEDNESDAY
Just a reminder that we need to collect your $5 dues soon! Please get those to us ASAP.
SKILL
- Power Snatch: perfect your form!
CONDITIONING
"The 300"
For time:
- 25 Pull Ups
- 50 Dead Lifts (135/95)
- 50 Push Ups
- 50 Bench Jumps
- 50 Sit ups
- 50 DB Cleans (35/25)
- 25 Pull Ups
This is the workout the actors in the movie The 300 used to benchmark their progress. We can get more fit than those sissies, right??
TUESDAY
Today is Club Lunch Day! Come hang out at the table with me.
Interested on a great deal on grass-fed bison? I came across this deal that's good through Thursday. 60% off - I just ordered mine!
SKILL
- Overhead Squats: perfect your form!
CONDITIONING
"Heather & Kendelle's Revenge"
3 rounds for time with a partner:
- 30 push ups
- 30 OH Squats (95/65)
3 rounds for time with a partner:
- 30 Wall Balls (20/14)
- 50 Situps
3 rounds for time with a partner:
- 30 weighted stepups (50/30)
- 4 bear crawls across basketball court
One person works while the other rests.
FRIDAY
SKILL
- Military Press: perfect the movement!
CONDITIONING
"50-50-50"
3 rounds for time:
- 50 push-ups
- 50 sit-ups
- 50 squats
THURSDAY
Don't worry about what the scale says - muscle weighs more than fat! How do you look and feel?
SKILL
- Cleans: perfect the movement!
CONDITIONING
"Jersey Shore Fist Pump"
3 rounds for time:
- 12 R arm thrusters (45/25)
- 9 burpees
- 12 L arm thrusters (45/25)
- 9 burpees
WEDNESDAY
SKILL
- Front Squats: perfect the movement!
CONDITIONING
"JT"
21-15-9 reps for time of:
- handstand push-ups
- dips
- push-ups
Welcome back! It's a new trimester, so let's start things off right and begin training TODAY.
Our first couple of weeks will be similar to what we did in past trimesters. Focus on getting your lifts down. New programming on week 3 so get excited!
SKILL
- Deadlifts: perfect form
CONDITIONING
For time:
- run 400m
- 40 squats
- 30 sit ups
- 20 push ups
- 10 pull ups
