Wednesday and Thursday

Wednesday

1o a.m.
50-40-30-20-10-10-20-30-40-50 calorie bike

To be done with a partner. When one partner bikes the other does abmat sit ups. Switch after every interval

3 p.m.

25 lunges
20 pull ups
20 double unders
50 box jumps
25 ring dips
20 k2e's
30 kbs@ 70#
25 abmat
20 hang squat cleans@ 40# db
20 supermans
30 wallballs
200m run

Thursday

REST

DINNER IS SERVED

Roasted Lean Pork Tenderloin

1 whole lean pork tenderloin
3 sweet potatoes* peeled and cubed
Fresh rosemary
Carrots chunked
Celery chunked
2-3 lemons
Olive oil
Paprika
Ground black pepper

Clean pork and place in a large roasting pan. Season well with pepper and rosemary. Surround the pork with sweet potatoes, carrots and celery. Squeeze juice of lemons over veggies and pork. Drizzle with olive oil. Paprika on potato and carrots.
Baste 2-3 times while roasting at 350-375 over about 40 minutes
Leave uncovered, don't overcook meat
Makes 4 servings
*substitute squash for sweet potatoes

Been a while...

So guys, it's been a couple of days. I hope everyone had a great weekend. There is a TON of exciting things going on at the gym. We have three great boot camp classes that our gals and gents are crushing, keep up the hard work and DO NOT give up; strive to be strongest at your weakest point. If you are like me and are not a great squatter....SQUAT!!! If you are not good at burpees...DO BURPEES!!! Whatever it is that you are not great at make it a priority. It is easy to do what you are good at, however it takes discipline and will power to do something that you are not. We also have several new faces around the gym, take time to make these athletes feel welcomed.

So here is what I've been doing the past couple of days.


Monday

11 a.m.

5 rounds

5 muscle ups
10 power snatch @85#
15 kbs @1 pood

4 p.m.

21, 15, 9

kbs @1 pood
burpees

Then
run 400


Tuesday

Run 1 mile @ 85%

300m intervals X3 (all out efforts)


"To give anything less than your best is to sacrifice your gift"- PRE

Row, row, row your boat..... and burpees

WOD

Cover max distance in 30 minutes on rower


rest 3 hour

100 burpees for time

CARDIO

Monday

Row 2k
Run 1.5 miles


Tuesday

4x500m repeats
rest 90 secs between 500's
run 1 mile
bike 100 calories

Thursday

Wednesday

Intervals

run 45sec, rest 45 sec, run; 90 sec, rest 90 sec; run 3 min, rest 3min; row 6 min, rest 6 min; run 3 min, rest 3 min; run 90 sec, rest 90 sec; run 45 sec


Thursday

Active recovery


Go for a light run, row, or bike, STRETCH!!!! Just be active

TUESDAY

Warm up

foam roll
hip mobility

WOD
50 double unders
20 kbs (2 pood/1.5 pood)

then

6 rounds

10 pull ups
10 push ups
15 squats

then

50 double unders
20 kbs (2 pood/1.5 pood)

Monday

Warm up
jump rope
stretch

Strength
Bench
10, 8,5,5,3

Skill
100 double unders

WOD
Teams of Two
AMRAP 30 min
run 800
row 500 then max double unders

One member runs 800m while the other rows 500m then complete max double unders. When partner returns from run partners will rotate. Repeat this cycle as many times as possible within 30 minutes>

S-O-U-T-H-E-R-N!!!!!!!

Thursday

10-8-5-3-3-1-1-1( pr or fail on last lift)

ab circuit


Friday

12 minute amrap

6 clapping push ups
9 toes to bar
12 kbs@ 70#



Great week at the gym this week!! Our boot camp ladies and gents are smashing it, shout outs to JDW for weight loss, twenty plus pounds, keep it up dude. Wes is working out with Mickey and Minnie this week and Eric celebrated the Saints last night in the dome and was at the gym this morning before 8 am giving JDW a run for his money.

BTW we will be tailgating for the game tomorrow around Lake Byrum (not exactly sure where} give me or Steve a text or call and we will let you know. Hope to see everyone there.

Have a good weekend and make healthy decisions this weekend don't lose in 2 days what you have worked so hard to accomplish during the week.

SMTT!!!

Wednesday

Run 5k

TUESDAY

ANGIE

100 pull ups
100 push ups
100 sit ups
100 squats

Friday

WOD

run 1.5 miles
row 3k

Wednesday and Thursday

WOD

Row 1000m

2 Rounds:
25 pull ups
25 kbs@ 70#
25 ghd sit ups

Run 800m


3 hours later


3 Rounds

row 3o seconds rest 30; row 30 rest 25; row 30 rest 20; r0w 30 rest 15; row 3o rest 10; row 30 rest 5

rest 2 minutes between rounds