February 27 2019

Class at 5PM and 6PM Today 

Conditioning:
 

With a running clock begin a new round as fast as possible at:

0:00-4:00-8:00-12:00-16:00

9 Deadlifts (@ 65-70% of Days 7 Rep max)

12 Bar Facing Burpees

12/9 Calories Bike

Strength:

Deadlift 

7-7-7-7

February 25 2019

Class at 5PM and 6PM Today

This is the last week of the weight loss challenge some of you still have to weigh in tonight for week 7 but week 8 weigh ins must be done either this coming Friday night or Saturday morning.  Winner will be announced next Monday.  So far I've seen a lot of really consistent losses and I think a lot of you guys really attacked it the right way instead of just trying to crash diet for temporary results.  Hopefully you've learned something along the way about how and what you should and shouldn't be eating and will continue to eat the right way.  This is the final push so stick to your plans and see it through. 

Side Note:  It's not often I find an article or write up on the internet that I don't at least find something I disagree with but this article was sent to me by a friend and it is almost like someone read my thoughts and wrote up every answer I've ever had to anyones questions about weight loss.  I think it would be really valuable to a lot of you to read, keep and refer to this for all you weight loss questions...  Click Here: http://physiqonomics.com/fat-loss/

Strength/Conditioning:

8 Minutes to establish a Max load for:

1 Squat Clean Thruster + 2 Thrusters

When Max weight is established or at 8 mins, load workout weight onto the bar and rest.  

At minute 10 begin:

3 Rounds for Time of: 

 

50 Double Unders

15 Chest to Bar Pullups*

50 Double Unders

15 Thrusters 95/65

*Sub bent over rows for those without pullups

February 22 2019

Weigh ins tonight!

Class at 5PM

Conditioning:

For time:
50 Wallballs
25 Burpees
Directly into:
5-10-15-20 :
Pull-ups
DB Push Press 40/25
DB Front Squat 40/25

Strength:

Weighted strict pull-ups
3-3-3-3-3-3-3

If you have less than 3 unbroken pull-ups accumulate 30 strict pull-ups

February 20 2019

 Class at 5PM and 6PM Today

Conditioning:

Teams of 2 complete as many rounds as possible in 18 minutes of:

Partner 1: 

35/25 Cals Bike

Partner 2 AMRAP of:

5 Deadlifts

10 Hang Power Cleans 

15 Front Squats 

*95/65

While Partner 1 completes Calories on the bike, Partner works on barbell 

When calories are complete partner 1 picks up and continues barbell rounds while partner 2 completes Calories.

* Score is barbell rounds

Strength:

On The 2nd Minute for 14 Minutes complete:

1 Hang Power Clean + 1 Power Clean + 1 Squat Clean

Climb AFA

Febraury 18 2019

Get Your weigh ins done tonight - only a few more weeks left...

Class at 5PM and 6PM Today 

Conditioning:

 5 Rounds for Time of:

40 Double Unders

30 KB Swings

20 Situps

Can you go unbroken?

Strength:

5 Climbing sets of: 

1 Strict Press+2 Push Press+3 Push Jerks

February 15 2019

 Class at 5PM Today 

Weigh Ins Tonight

Conditioning:

3 Rounds for Time of:

21 Wallballs

Run 800M

15 Deadlifts 225/155 

21 Pushups

Strength:

Barbell Row 

7-7-7-7-7

Set of Max Strict Pullups immediately after each set

February 12 2019

Class at 5PM and 6PM Today 

Conditioning:

 As Many Rounds as Possible in 15 Minutes of: 

 Bike 15/12 Calories

12 Dumbell Squat Clean Thrusters 40/20

60 Double Unders

9 Strict Pullups

Strength:

3 Front Squats On The Minute x 10

From The Floor

Start @ 65% and Climb

February 11 2019

Get Your Week 5 Weigh Ins Done Tonight

Class at 5PM and 6PM Today 

Conditioning:

On The Minute Complete:

Odd Minute: 10 Burpees + Max Power Snatches 75/55 Inside Minute

Even Minute: Rest

Workout is Complete when you hit 75 Power Snatches

Strength:

Strict Press 

7-7-5-5-5

February 8 2019

Week 5 Weigh Ins Start Today

Don’t Forget 9:30AM Tomorrow – Come learn something about the things you are putting into your body- Nutrition Project with Bry at the Gym

Class at 5PM Today

Conditioning:

6 Rounds for Time Of:

6 Strict Pullups

9 Hang Power Cleans 115/80

12 Pushups

24 Double Unders

Strength:

Bench Press

5-4-3-3-3

February 6 2019

Class at 5PM and 6PM Today

Saturday at 9:30:
Make sure to be at the gym this Saturday for Brys health education project for her Community Health Class.  The project covers nutrition and the effects of certain foods (sugars) on our bodies.  It's a good opportunity for her to share what she has learned and to help everyone understand what they should and shouldn't be eating if they are looking to create good habits and how those bad habits are effecting your health.  She has asked to present the information to achieve credit for her class and I think it will be beneficial for everyone to hear it.  Help her out and be there to listen and learn.  This is for everyone, even if you don't typically come to the Saturday morning class come by at 9:30 to take in the information.

Conditioning:

 Teams of 2 complete as many rounds as possible in 20 minutes of:

75 Wallballs

60 Situps 

45/30 Calories Bike

30 Burpees

Strength:

Deadlift 

6-5-4-4-4

Current weight loss standings with 4 Weigh Ins to go:

This is only meant to show you where you currently stand in the rankings.  Overall a lot of you are right on target and steadily dropping as you should.  The standings must be taken somewhat lightly because obviously some of you were not in this challenge to win it and more so to just clean up your diet and shed just a few extra pounds.  Have you done that?  Others obviously had more to lose and were going into it with either a goal weight in mind or to all out win the money....are you giving it all your effort?  Take a look at the current placing and ask yourself if you are where you set out to be 4 weeks ago and decide what you'll change or continue to do in order to be successful or not in the next 4 weeks.  Keep in mind that it is just that simple and like so much else, it really is a "get what you give" situation and completely up to you. Overall I'm happy with what I see so far and think we'll have made some real nice progress come March. 


Total percentage of weight lost after 4 weeks:

Meghan – 5.36%

John – 5.03%

Kristen – 4.96%

Chrissy – 4.83

Jess – 4.05%

Brittany – 4.03

Bry – 3.97%

Jen – 3.85%

RJ – 3.61%

Nicole- 2.6%

Darleane – 2.34%

Matt – 2.19%
 Greg- 1.75%

Ramoni – 1.72%

Fran – 1.41%

Pearl – 1.25%

Vanessa – 0.78%

February 4 2019

Get your week 4 weigh ins recorded by tonight

Class at 5PM and 6PM Today 

Conditioning:

8 Rounds for Time of:

12 Front Squats 95/65

9 Box Jump Overs

6 Shoulder to Overhead 95/65

Strength: 

Front Squat

5-5-5-5-5

*From The Floor

February 1 2019

Class at 5PM Today 

Week 4 Weigh Ins start today

 Conditioning:

As Many Reps as Possible in 3 Minutes of: 

5 Hang Power Snatch 75/55

10 Pushups

15 Hindu Squats

Rest 1 Minute and repeat for a total of (5) 3 Minute Cycles

Strength:

On The Minute for 12 Minutes:

15/12 Barbell Row 75/55

9/6 Pushups