Saturday October 25, 2014
These boys are fooling around Nik is going beastmode

These boys are fooling around Nik is going beastmode

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Warm Up
Upper Body Pull
Strict Pull Up
Negatives, weighted, bodyweight etc.
5×5 with a 2 second controlled descent!
“EL MUNDO”
With A Partner, Complete For Time:
100 Calorie Row
100 Walking Lunges
100 KBS (53/35)
100 Burpees to Target
100 Abmat Sit Ups
100 Calorie Row
Notes: Keep it aerobic. Switch off as needed!
Friday October 24, 2014
Mark taking a nice deep breath

Mark taking a nice deep breath

Warm Up
Jay Grimes Ab Routine
6 Reps Each
A. Goal Work
Work on your goal!
B. EMOM 14
Even: 4 Back Squats at 80%
Odd: DB/KB Push Press x 5-7
*Notes: Try to increase both the Squat and Push Press a bit from last week!
Thursday October 23, 2014

Jameson and FJ are leading an Olympic Weightlifting seminar Wednesday October 29 at 7PM!

Bring a Friend Day is Saturday November 8! Be there!

Nels has a love/hate relationship with the Assault Bike!

Nels has a love/hate relationship with the Assault Bike!

Warm Up
Air Squats
Slow and Controlled Reps!
A. Upper Body Pull
DB Row
3-5 Sets x 6-8 Reps
2 Second Hold at the TOP, 3 second Descent to the BOTTOM, explode up
B. Z1 Circuit 20 Minutes
Row 500m
Bike 30 Calories
10 Burpees
Notes: Part B should stay Z1. Focus on good solid movement!