A hero is one who knows how to hang on one minute longer.
- Novalis
or Thursday morning at 9:45 am Ladies area~
all members are welcome, options are always shown for beginners or those who are more advanced!
TUESDAY NIGHT...
For max reps:
2 minutes burpees.
Rest 1 minute.
2 minutes dumbbell plank row (w:30's m:45's)
Rest 1 minute.
2 minutes goblet squat (w:35 m:45)
Rest 1 minute.
2 minutes knees to elbow using bar.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (weighted!)
50 KettleBell swings
Bar Burps
AMRAP in 15 minutes
5 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
30 floor wipers
THURSDAY!
For time:
4-Cone Suicide
50 Walking Lunge Steps
4-Cone Suicide
40 Pullups/dead rows
4-Cone Suicide
30 Pushups
4-Cone Suicide
20 Wall Ball Shots (w:14 m:20)
4-Cone Suicide
Painstorm...(don't you love that!!!)
Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats
Met-Con:
21-18-15-12-9-6-3
Overhead Squat (45lbs./65lbs./25% or 50%)
Push-Ups
Sit-Ups with Medicine Ball Toss
Top 10 Muscle Foods
1. Beef
How: Grass-fed, hormone-free, basically as natural as possible.
2. Eggs
How: Free-range and eat everything but the shell. Do not fear the yolk, there are quality nutrients in there.
3. Salmon
How: Ocean-grown (not farm raised) as I like to call them.
4. Broccoli
How: Straight up, in a meal, raw, take them any way you can get them just as long as they aren't smothered in unhealthy processed cheese.
5. Spinach
How: Same as broccoli, Spinach now rivals lettuce as the base of any healthy salad.
6. Berries
How: Take you pick (strawberries, blueberries, raspberries, blackberries, etc.). They stand alone, go great on top of #5, and are preferably eaten fresh.
7. Nuts
How: On top of #3 or #5, all by themselves, nuts are a power food. Just remember that peanuts are at the bottom of the healthy ladder when it comes to nuts.
8. Tomatoes
How: In #2, next to #4, on top of #5, or all by themselves. Cooking tomatoes actually helps your body�fs ability to get the most out of this fruit�fs antioxidants by making them more bio-available.
9. Chicken
How: The forgotten healthy staple, preferably grilled, add some lemon, you know the drill.
10. Greek Yogurt
How: This one is my personal favorite power food. What would your #10 pick be?
here is a neat link to the top 125 muscle building foods!
http://www.todayfitness.net/articles/bodybuilding_foods.htm
The person who says it cannot be done should not interrupt the person who is doing it.
-Chinese Proverb
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