UMMMM, REMEMBER THE EMAIL YESTERDAY ABOUT, YA KNOW RETURNING THE EQUIPMENT?
I’M THINKING MAYBE IT DIDN’T GO THROUGH, OR WAS IT YOU WERE WAITING A DAY TO BRING THE EQUIPMENT BACK!
OHH, THAT MUST BE IT, OK.
THANK YOU
BENCH PRESS
6-6-6-6-6
6 REPS EVERY 75 SECONDS @65-70%
METCON:
EVERY 2 MINUTES (10 rds)
35 DOUBLE UNDERS
9 THRUSTERS @ (95/65)
SO, THE GYM IS OPEN. EVERYONE IS WELCOME TO COME IN AND TRAIN. THE PROBLEM WE ARE RUNNING INTO IS, WE ARE RUNNING OUT OF EQUIPMENT WHEN THERE IS A BIG CLASS. I THINK THIS MAY BE DUE TO THE FACT THAT WE STILL DON’T HAVE ALL THE EQUIPMENT BACK YET. IT’S BEEN 5 MONTHS.
IS THERE ANY CHANCE EVERYONE CAN RETURN THE EQUIPMENT.
WE NORMALLY HAVE 7 15 KG BARS (WOMEN’S BARS). UNFORTUNATELY WE ONLY HAVE 2 BARS.
SO THE LADIES THAT COME INTO TRAIN ARE FORCED TO USE THE 45LB BAR. WE CAN EASILY SOLVE THIS ISSUE IF EVERYONE WOULD RETURN THE EQUIPMENT.
SINGLE LEG KETTLE BELL RDL
30 SECONDS ON/ 30 SECONDS OFF
10 ROUNDS TOTAL/ 5 ROUNDS EACH LEG
METCON
5 ROUNDS
500/400M SKI
400M RUN
PERFORM 6 SETS OF THE COMPLEX:
3 SNATCH GRIP DEADLIFT
2 HANG POWER SNATCH
1 OVERHEAD SQUAT
SAME BAR FOR THE FULL COMPLEX
COMPLETE ONE COMPLEX EVERY 75 SECONDS
METCON (AMRAP – Rounds)
EVERY MIN (8 ROUNDS)
Min 1 – 18/14 CAL ROW
Min 2 – 50 DOUBLE UNDERS
Min 3 – 18 WALL BALLS (20/14)
24 MINUTES TOTAL
IF YOU HAVE TAKEN YOUR PICTURES, GREAT! JUST MAKE SURE YOU TAKE A PICTURE FROM THE FRONT, BACK AND BOTH SIDES. THE MORE PICS BEFORE AND AFTER THE BETTER CHANCE TO SEE MORE FAT LOSS. SO MAKE SURE THEY ARE CLEAR, LIGHTING IS GREAT AND THE CLOTHES ARE THE SAME, NOW MAKE SURE YOU WEIGH YOURSELF.
THE CLEANING MACHINE WORKS GREAT ON THE FLOORS, YA KNOW WHAT EVEN WORKS BETTER THAN CLEANING THE CHALK? NOT THROWING THE CHALK ALL OVER THE PLACE TO BEGIN WITH.
KEEP THE CHALK ON YOUR HANDS AND NOT IN THE AIR AND WE’LL BE GOOD.
REMEMBER, THE MORE CHALK IN THE AIR THE BETTER CHANCE OF CONTRACTING THE VIRUS!
IT’S TRUE, I SWEAR.
SHOULDER PRESS
3-3-3-3-3
@80%
WORKOUT:
METCON (4 ROUNDS FOR REPS)
8 ROUNDS EACH EXERCISE
20 SECS ON/ 10 SECONDS OFF
– PULL UPS
– PUSH UPS
– SIT UPS
– AIR SQUATS
* RECORD LOWEST NUMBER OF REPS FOR THE 8 ROUNDS OF EACH EXERCISE*
FRONT SQUAT
10-3-10-3-10-3
COMPLETE 10 REPS @55% AND 3 REPS @85%
For Time:
50 POWER CLEANS (225/155)
– EVERY 2 MINUTES PERFORM 15/10 CAL. ASSAULT BIKE –
TODAY IS THE DAY, TAKE YOUR PICTURES AND WEIGH YOURSELF.
EVERYONE SHOULD BE INVOLVED UNLESS YOU FIT INTO THE SAME CLOTHING YOU DID BEFORE THE SHUT DOWN.
EVEN IF YOUR ARE NOT SURE ABOUT COMPETING, DO IT!
MOST OF US SHOULD BE INVOLVED, GIVE YOURSELF A GOAL EVERY WEEK
KEEP YOURSELF FOCUSED.
THIS IS THE PERFECT TIME TO DO THIS.
SO, LET’S GET ALL US FAT ASSES IN SHAPE!
REMEMBER, TAKE YOUR BEFORE PICS ON SUNDAY AND WEIGHT YOURSELF.
I AM SURE EVERYONE IS GOING TO PARTICIPATE, EVEN IF YOU DON’T THINK YOU HAVE A CHANCE FOR WHATEVER REASON, JUST DO IT ANYWAY.
IT KEEPS YOU INVOLVED AND FOCUSED ON GETTING IN SHAPE.
Metcon
(10 Rounds for time)
10 SETS:
(NEW SET EVERY 3 MINUTES)
200M SPRINT
10 BURPEE BOX JUMP OVERS
24/20
FOR THE WOD, AFTER YOU FINISH A ROUND WAIT 2 MINUTES AND 30 SECONDS THEN WALK TO THE 100, SPRINT BACK AND PERFORM ANOTHER ROUND
DEADLIFT
3-3-3-3-3-3-3
EVERY 75 SECONDS PERFORM 3 REPS
@80-85%
WORKOUT:
21-15-9
THRUSTER @95/65
C2B PULL UP
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
3 HANG POWER CLEANS
2 FRONT SQUAT
1 JERK
COMPLETE 5 SETS OF THIS COMPLEX, EVERY 90 SECONDS
***DO NOT TURN THE JERK INTO A THRUSTER, SEPERATE FRONT SQUAT AND THE JERK.***
7 ROUNDS
7 DEVIL’S PRESS (50s/35s) (IT’S A BURPEE HOLDING DB OR KB, INTO A SWING OVERHEAD WHEN YOU STAND UP)
49 DOUBLE UNDERS
***WHEN DOING THE BURPEE PORTION OF THE DEVIL’S PRESS, DO NOT, DO NOT, DO NOT LET YOUR HIPS FALL TO THE FLOOR AND OVEREXTEND YOUR SPINE!!! GO DOWN IN THE BURPEE KEEPING YOUR SPINE IN A NEUTRAL POSITION
*12 MIN TIME CAP
I DIDN’T GET MANY RESPONSES REGARDING THE “FAT ASS WEIGHT LOSS CONTEST”.
ISN’T EVERYONE GOING TO BE INVOLVED? AM I THE ONLY ONE WITH A FAT ASS? DOES EVERYONE NOT NEED THE MOTIVATION OF A CONTEST TO GET YOU MOVING?
MAYBE EVERYONE WAS ABLE TO CURB THEIR APPETITE WHEN YOU WERE AT HOME ALL THIS TIME?
DAMN, YOU ARE ALL FULL OF SUCH WILL POWER.
NOW, LET’S STOP BEING SILLY AND GET EVERYONE INVOLVED.
POWER CLEAN
2-2-2-2-2-2-2
2 REPS EVERY 75 SECONDS
2K ROW
150 KB SWINGS @55/35 (IF YOU CAN USE THE 70/55, USE IT)
DO NOT JUST SWING THE KETTLEBELL, MAKE SURE YOU KEEP YOUR CORE TIGHT AND YOU DRIVE THE BELL USING YOUR ASS!
EVERY REP SHOULD BE HARD, SQUEEZE YOUR ASS AND QUADS EACH REP!
WE’RE STARTING A FAT LOSS CONTEST ON MONDAY AUGUST 10TH.
DUE TO THE THING THAT’S GOING AROUND I DON’T THINK TOO MANY PEOPLE WILL WANT TO GET INTO THE POOL TO TAKE THEIR FAT PERCENTAGE.
SO WE’LL BE USING BEFORE AND AFTER PICS AND WEIGHT LOSS TO DECIDE THE WINNER.
IF YOU ARE INTERESTED IN JOINING, WHICH SHOULD BE EVERY MEMBER.
PLEASE TAKE YOUR BEFORE PICS AND YOU NEED TO WEIGH YOURSELF AT THE GYM IN FRONT OF ME TO PARTICIPATE.
WEAR THE SAME CLOTHES IN THE BEFORE AND AFTER PICS, IN THE SAME ROOM WITH THE SAME LIGHT.
KEEP YOUR PICS TILL WE ARE DONE IN TWO MONTHS FROM NOW.
THE CONTEST WILL END FRIDAY, OCTOBER 2ND.
IF YOU NEED ASSISTANCE WITH YOUR DIET ASK ME, OR YOU CAN DO WHAT I’VE BEEN SAYING FOR 13 YEARS. EAT MEAT, EGGS, VEGGIES, HEALTHY FATS, NO SUGAR AND NO CRAPPY STARCHES AND COUNT YOUR CALORIES ON MY FITNESS PAL OR WHATEVER YOU USE TO COUNT YOUR CALORIES.
BACK SQUAT
PERFORM 3 DROP SETS
START WITH 75% TILL FAILURE
IMMEDIATELY DROP THE WEIGHT AND PERFORM ANOTHER SET TILL FAILURE THEN DROP THE WEIGHT AGAIN TILL FAILURE.
THAT’S ONE SET, PERFORM 3.
WORKOUT:
3 RDS
RUN 800
50 GHD SIT UPS
50 HIP EXTENSIONS
