Tuesday August 6, 2019

New LIFESTYLE challenge starts next Monday August 12th and runs through Monday September 9th. Coaches will be available for questions and to sign you up in the gym. Cost is $20 Venmo or Cash. This money will go into a pot and paid out based on how many points each person accumulates. Points will be tracked at the gym and can be accumulated daily in the following ways:

NUTRITION POINTS

1 point for eating 4 cups of veggies a day

1 point for eating protein at every meal

1 point for not eating or drinking any form of sugar or added sweetener

1 point for drinking 64 oz of water a day

FITNESS POINTS

1 point for doing a class workout(max 2 points daily)

1 point for doing the mo…

Read More

Monday August 5, 2019

New health and fitness challenge starts next Monday August 12th and runs through Monday September 9th. Coaches will be available for questions and to sign you up in the gym. Cost is $20 Venmo or Cash. This money will go into a pot and paid out based on how many points each person accumulates. Points will be tracked at the gym and can be accumulated daily in the following ways:

Nutrition points

1 point for eating 4 cups of veggies a day

1 point for eating protein at every meal

1 point for not eating or drinking any form of sugar or added sweetener

1 point for drinking 64 oz of water a day

Fitness points

1 point for doing a class workout(max 2 points daily)

1 point for doi…

Read More

Friday August 1, 2019

IM60
Skill: 10 Minute Practice
Rowing Effeciency

Partner Workout:
2 rounds
120/90 Cal Row
100 Toes to Bar
80 Power Snatch 95/65

Thursday August 1, 2019

IM60
Skill:
Pause Split Jerk
-Focus on the drive up after the
pause being straight up and not
initiated by another dip.

Workout:
3 rounds
3 rope climbs or 2 legless
7 squat cleans 185/125
3 wall walks

IM30
8 rounds
1 min on/1 min off
8 burpees+max wallballs

IMRecovery
1 Minute Pigeon right side
2 min lizard right side
1 minute Pigeon Left Side
2 min lizard left side
2 min Sumo Squat
1 minute standing straddle
2 minute puppy dog

Wednesday July 31, 2019

IM60
Skill: 15 min of Practice
Halting Snatch
(Still try to work up to a heavy single but keep technique the main emphasis)

Workout:
21-18-15
Double DB Snatch 50’s/35’s
Double DB Squat 50’s/35’s
60′ Farmer Lunge or 60′ HSW
Run 200m

IM30
21-18-15
Double DB Snatch
Double DB Squat
60′ Farmer Lunge
Run 200m