Thursday: 8/16
Ready Player 1: 25 Min Teams of 4 most meters wins
Player 1: Runner 300M (2nd White Mailbox) B:(1st White Mailbox)
Player 2: Wall Sit
Player 3: ERG
Player 4: 1 KB Racked March: w/2 sec pause at the top (Switch Sides Every :30 Secs) R: (50+/40+),
Wednesday: 8/15
Mobility Series: 5 Minutes
Upper Body 2 Moves
HIIT
3×9 minute Circuits 45:15 clock.
Tuesday: 8/14
Stations: Heavy Bells & Complexes: 2×15 min stations
Station 1: Heavy Kettlebell 5×5’s – Partner “I Go You Go” 15 Mins to get through all the lifts.
1-2 Minute Rest Transition:
Station 2: KB Complex 5 x 3 MInute RNDS = 15 Minutes
:30 Swing
:30 Right Arm Cleans (Dead Stop / Swing Clean)
:30 Left Arm Cleans (Dead Stop / Swing Clean)
:30 Left Leg 1 KB Racked Stepback Lunge
:30 Right Leg 1 KB Racked Stepback Lunge
:30 Rest
Monday: 8/13
Life by Sprints:
– Starting at 4 touches adding 1 touch each min.
– If you miss that round, than you are finished.
– Your final score will be the last round you completed successfully.
Monday: 8/13
Life by Sprints:
– Starting at 4 touches adding 1 touch each min.
– If you miss that round, than you are finished.
– Your final score will be the last round you completed successfully.
Hey team,
Great week in the gym and a special shout-out to the August newbies who just joined the FitWit fam!
Before I get to the weekly gym news, a quick note that this upcoming week is our member round-up survey that we do twice each year – one in January and one in August.
Saturday 8/11
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
“The Triple Threat”
2 minute supersets (1 minute each)/1 minute core.
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
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: 8/8
Newbie: Day 2
Vets:
Fourth Section of Thoracic Spine Mobility from July Challenge with PVC.
One HIIT Wonder:
4 x 7 min Rounds –
