Tuesday, October 7th “Grace”

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1- Front Squats 7×2 (add weight as possible)

2- Clean and Jerk technique

3- “Grace”

30- Clean and jerks (135/95)

post time to comments

Cashout- 100/80 cal. airdyne or rower for time

Monday, October 6th “The PB shuffle”

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Upcoming events-

-Friday, October 10th will be “bring a friend day”  Bring a friend that is interested in the gym at no charge!!!

-Sunday, October 12th we will have our free nutrition talk at 6:00 pm, we will do measurements for our “Lean and Mean” weight loss/inch loss/ nutrition challenge immediately following.

-Cost is $30 for the challenge. That will include a free “Lean and Mean” t shirt.

-Prizes will be awarded to the individual with the most weight loss and the most inches lost.

-Beginning this week we will be offering Bootcamp at 6:30pm on Tuesday and Thursday!!!!   These classes are open to both men and women members at no additional charge!!!!

“The PB Shuffle”

500m Row

then

5 rounds

12- KB Swings (70/45)

12-Toes to bar/ knees to chest

then

400m run

post total time to board

Saturday, October 4th

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Teams of 2

50-Power cleans (moderate)

100- OH walking lunges (45/25)

150-push ups

100-Ground to overhead (45/25)

50-Toes to bar

rest 2 min

alternate running 200m, 200m, 400m, 400m, 200m, and 200m

*One person working at a time

post total time to the board

Friday, October 3rd “Bring a friend Friday”

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“Bring a friend Friday”

Feel free to bring a friend to check out the gym!  If they have tried it before the cost is $5.

1- 5 stations working for :40 sec./ :20 sec. rest

-row (calories)

-Ring dips/ box dips

-wall balls (20/14)

-Double unders/ single unders

-ab mat sit ups

one rep count

rest 2 min, repeat x3

 

Thursday, October 2nd

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Thursday, October 2nd

1- Jerk technique

2-work to a heavy Push Jerk/ Split Jerk

3- OTM 15

min 1- 5 push jerk @60% heavy rep

min 2- 45 sec. hollow rocks

min 3- 10 Kb swings (70/45) (55/35)

 

Wednesday, October 1st “Tabata pedal power”

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Alright Team we will be closing out our goals October 3rd.  Please work at moving your goal over to the accomplishment side this week.

Our “Lean and Mean” weight loss/tone up/nutrition challenge will begin Monday, October 13th.  We will be offering a free nutrition class Sunday, October 12th, time TBA.  Weigh ins and measurement times will be announced this week.

Wednesday, October 1st

1- Deadlift 3rm  (after warming up 2-3 sets take 3-5 working sets to find max weight with 3 reps)

2- “Tabata pedal power”

tabata

1-airdyne (calories)

rest 1 min

2-pull ups

rest 1 min

3-Push ups

rest 1 min

4-air squats

Post total reps to board

Tuesday, September 30th

 

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Pat Strobel was here.

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Aftermath of a sweaty day. Had to be mopped. Great job team!!!

Tuesday, September 30th

1-snatch technique with PVC or light barbell

2- 21/15/9

-Kb Sumo DL high pull

-400m run

 

cashout- 5 rounds

10-banded muscle snatch

10-bent over barbell rows

 

Monday, September 29th “Filthy Fifty”

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“Filthy 50″
50 Box Jumps (24/20″)
50 Jumping Pull-Ups
50 Kettlebell Swings (55/35/25)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Press (45, 35, 25)
50 Barbell good mornings
50 Wallballs (20, 14)
50 Burpees
50 Double unders (150 singles)

Post time to board

Saturday, September 27th “Daniel”

 

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“Daniel”

 

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

 

Post time to comments.

 

 

 

 

 

 

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Friday, September 26th “Short Circuit”

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Friday, September 26th

“Short Circuit”

min 1- airdyne calories

min 2-Push ups

min 3- Goblet squats (55/35)

min 4- rest

5 rounds

workout begins with athlete performing 10 reps at each station (calories for airdyne)

every round the rep count increases by 2 (12,14, 16, 18)

**If you cannot complete the rep count at each station you must go back to previous completed rep count

Score is rep count that you were able to complete in final round