It’s the weekend folks and we’re closing in the start of summer and Memorial Day weekend. Get your butt in gear and get into the gym, stay smart with your nutrition and get adequate rest. Amp it up in the gym for the big weekend.
1a Racked Step Up 4 x 5/5
1b Tight Band Rotations 4 x 15/15
1c OH Walks 4 x 2/2 lenths
2a Ring Pull Throughs 4 x 8/8
2b Stability Ball Exchanges 4 x 10
2c Suitcase DL 4 x 5/5
Choose a weight that is challenging for you but also one you can continue to use for the entire set. Aim to do the same number of reps in the same amount of time each round.
Every minute on the minute for 6 minutes complete the following. Rest 1 minute between exercises.
1) Lateral Bounding 8-10 reps per side
2) Two Hand KB High Pulls 10-15 reps
3) Push Press 8-10 reps per side
4) Walkout Plank 8-10 reps
5) Janda Sit Ups 8-12 reps
Today’s middle of the week workout is a nice blend of body weight and weighted exercises combined at a tough interval.
Complete each exercise for 40 seconds, rest 20 seconds between exercises, complete a total of 5 rounds of:
-Bent Over Row
-Band Pull Aparts
Thank you again to all those who participated, either by rowing or donating or both, in this past weekend’s Row-A-Thon to support the American Cancer Society. Donations and pledges are still making their way in, but we have currently raised $1370 for a 90 minute event! Congratulations and great work to all of you! Thank you.
1a) Hand to Hand Swings 4 x 20
1b) Upper Body Step Ups 4 x 10/10
1c) Garage Run 4 x 1 (spring the straight)
2a) Knees to Elbows 4 x 8
2b) Turkish Get Ups 4 x 3/3
2c) Full Contact Twists 4 x 8/8
3) Double Block Run
I hope that all our Moms had a wonderful Mother’s Day yesterday, and that you were able to do whatever it was you wished to do!
1 – 5 minutes of:
DB Snatches or Box Jumps
switching and resting as needed
2a – Front Squat 4 x 8/8
2b – Press 4 x 8/8
2c – Ring Row 4 x 8
3a – Pull Ups 4 x 5
3b – Push Ups 4 x 8
3c – RDL 4 x 8