Tuesday Workout:

40 seconds on / 20 seconds off for 6 rounds of:

-Medicine Ball Partner Drills
-Partner Band Rows
-Kettlebell Swings
-Jumping Pull Ups
-Double Unders

Also, since the tar is a little tacky please either bring a second pair of shoes/sneakers to workout in OR be prepared to workout barefoot.  For the remainder of the weekend we will not use street shoes within the gym until the tar and paint have completely dried, to avoid tracking tar and paint into and on the mats.

Thank you so much in advance for your cooperation and understanding.

Sports Saturdays: Wear your team’s jersey or gear to the workout today!

Start with: Bottom To Bottom Tabata Squats!!

1a) 4 x 5/5 Snatches
1b) 4 x 5/5 Vertical Press
1c) 4 x 5/5 Weighted Lateral Lunges
1d) 4 x 5/5 Front Squats

2a) 3 x 5/5 Full Contact Twists
2b) 3 x 15 Hanging Knee Raises
2c) 3 x 15 Stability Ball Pikes
2d) 3 x 5/5 Medicine Ball Woodchoppers

Finish with: 3-5 minutes of jump rope, rowing, or box jumps.

Total pounds and inches lost per pair will be based on a percentage. Each week you will have a new challenge to overcome. The highest percentage lost at the four week mark and at the end will receive a prize.

Once everyone weighs in, I will help pair up partners…all nutrition information will be emailed to participants.

Wednesday Workouts:
Complete as many rounds as possible with good form in 25 minutes of:
-5/5 Racked Step Ups
-5 Pull Ups
-20 Ball Jacks
-5 Walk Out Push Ups
-10/10 Single Leg Reaches

What are your predictions and outcomes for the Fall?

Don’t be shy now…What do you think… who are you cheering for?

Relay/Team Workout

Collectively in teams of 3-4 people complete the following:

2 Hill Runs
4 Block Runs
6 Garage Runs
200 Push Ups
200 Hanging Knee Raises
300 Kettlebell High Pulls
2500 Meter Row

Have fun, and get it done together!!

Thanks to everyone who worked out, stopped by, and helped out during last night’s Night Market. There was a good vibe and high energy on the Avenue last night.

Friday’s Workout:

40 seconds on / 20 seconds off for 4 rounds of:

-Box Jumps
-Pledge Push Ups
-Battling Ropes
-Double Dumbbell Cleans (or kettlebell if you know)
-Kettlebell Ribbons

It’s Sports Saturdays so be sure to support your favorite team during the workout Saturday morning.

40 seconds of work / 20 seconds of active rest for 20 rounds, alternating between the two exercises listed below:

-Mountain Climbers
-Reverse Lunges

You can choose your active rest activity between rounds.

Then, after a few minutes of rest…

6 rounds of:

-Squat Thrusts
-Side Plank

Complete each exercise for 30 seconds each, in back to back sets, alternating your side plank every other time.

Some would argue that if you exercise once a week, it’s better than not exercising at all, but when you think about it (and do the math) if you only exercise once a week, you are only exercising 14% of the days in a week, and if you really break it down to a weekly basis, you’re only exercising .5% of the time. That’s not a whole lot, especially if you have a desk job and/or commute several hours a day.

Set a routine and stick to it. Exercise regularly, preferably more than once a week. Be active. Have fun being active, don’t get stuck in a boring routine, you won’t stick with it long.

Tuesday’s Workout:

Agility Ladder Drills

Every minute for 15 minutes complete the following:
-10 Jump Squats
-5/5 Snatches
-5/5 Push Presses

Every two minutes for 20 minutes complete the following:

• 5 Burpees
• 15 Swings
• 15 Jumping Jacks
• 15/15 Speed Rows

.The raffle items are up and available for bidding at the gym.  It’s $10 for 2 tickets or $20 for 5 tickets.  Checks can be made payable to JDRF.

Alternate between each exercise for a total of 5 rounds.  Each exercise is completed for 60 seconds.  Each round is 10 minutes long.  Rest 2 minutes between each set of exercises.

1a) Sled Pulls

1b) Squat Thrusts

2a) Wall Ball

2b) Band Rows

3a) V-Sits

3b) Plank Variations

Friday, July 1st

6:30pm – 8:30pm

Obtain pledges or flat donations for the maximum number of burpees you can do in 5 minutes.  Children can participate in either burpees or jumping jacks for maximum reps in 2 minutes.  All pledges and donations go directly to JDRF – Juvenile Diabetes Research Foundation.

We will also have items for raffle, live music, and more. Check out the rest of the details and some key points about JDRF here.

I hope to see many of you there.  Feel free to pass along the word to anyone who you think would be interested.

Thursday’s Workout (Timed intervals…just for Eric)

60 seconds of work: 15 seconds of rest for 4 rounds of:

• Paloff Press
• Battling Ropes
• Rowing
• PVC Overhead Squats
• Agility Ladder Drills