Saturday 8/11
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
- 3x Kneeling Shoulder CARS (Each Side)
- 3x Prone Shoulder Lift Offs
“The Triple Threat”
2 minute supersets (1 minute each)/1 minute core.
The FitWit Nation Blog
5 minutes to a healthier kitchen! FREE Kitchen Rescue Pack
In the last few months, we’ve invested a lot in our nutrition program (including a $10,000 InBody machine:), and we’re so excited with the results our members are getting!
Imagine a life where you…
…feel physically and mentally strong,
Friday August 10th – 2×10 Minute Team Stations: “Together Stronger”
Friday: 8/10
2×10 Minute 4-5 Person Team Stations: “Together Stronger”
Station 1: 200 Cal Bike Relay For Time – 10 Minute Time Cap
- Switch Teammates every :30 Seconds until 200 Cals is up
- Rester-Runner(Doctor Office &
Thursday August 9 – Power Couplets
Thursday 8/9
Power Couplets
– Get through 4 sets alternating between couplets. Example: 8 x Deadlift / 2 x Broad Jumps / Rest/ 8 x Front Squats / 5 x Box Jumps = 1 set
Couplet 1:
–
Wednesday August 8 – ClassHIIT Rock
Wednesday 8/8
Class HIIT ROCK (Matt Beerse Special)
3×9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.
Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)
Squat Jumps B: Squats
Circuit 2:
Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)
KB Swings R:(60+/53+),W:(45+/40+),B:(30+/25+)
Superman Hold
Circuit 3:
Mountain Climbers to Push up (4 Climbers:1 Push up)
KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)
Hollow Hold
Thursday August 9th – Partner KB Strength Day + Tabata Mash Up
Thursday: 8/9
Partner KB Strength Day = 14 Minutes
On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each
-
2 KB Front Squat R:(45+/35+) W:(30+/25+) B:(20+/15+)
-
2 KB Strict Press R:(40+/30+) W:(25+/20+) B:(20+/15+)
-
4 Min 5×5 (Each Side) KB Unilateral Floor Press (One Side at a time) R:(45+/35+) W:(35+/25+) B:(20+/15+)
Wednesday August 8th – One HIIT Wonder
Wednesday: 8/8
Newbie: Day 2
Vets:
- Mobility Series: 5 Minutes
Fourth Section of Thoracic Spine Mobility from July Challenge with PVC.
One HIIT Wonder:
4 x 7 min Rounds –
Tuesday August 7 – The Assembly Line
Tuesday: 8/7
The Assembly Line
:30 sec on / :15 sec Transition (rest)
After 1 Rounds (4.5 min per RND) of all exercises they get 1 min rest and repeat 5x
Jumping Pull Ups
Heavy Rope Slams (20 slams / quick shake / 20 slams….)
6-inch Hold
Goblet Step Ups
Slam Balls
Star Jumps
Tuesday August 7th – 2×12 Minute Stations
Tuesday: 8/7
2×12 Minute Stations:
Station 1: Partner Deadlift Carry Relay (Team Games Tester Not For Board)
Cones set up on both sides of the gym. How many crossing can you complete in 12 Minutes as a Partnership?
Monday August 6 – The Jumpstarter
Monday 8/6
The Jumpstarter
3 x 9 min Stations
Station 1
1st min: 250 meter Row 200 meter Row
2nd min: Burpees
3rd min: Rest
Repeat 3 x
Station 2
1st min: Parking lot Sprint
2nd min: Wall Balls
3rd min: Rest
Station 3
1st min: 15/12 cal Air Bike
2nd min: DU (Speed singles)
3rd min: Rest