Monday, August 29, 2016

Monday

Only 20 Burpees TODAY!!! 
Time to say goodbye to August... Hello September! 

Warm Up:
Row 500m
20 Back Ext 
20 GHD Sit Ups 
10 Burpees 

Lift:
 Push Press 
2-2-2-2-2  MAX!!!!! 

WOD: 
 3 Rounds for time of: (25 Min Cap) 
30 Calories on Rower
30 Push Ups 
40FT Front Rack Lunge (95/65#)
4 Rope Climbs 

**Labor Day is next Monday! Recoil Will be Closed! :) 
**Family Bowling Night is September 9th 7pm at Valley View Lanes! Everyone is welcome, let's get out of the gym and have some fun! 

Saturday, August 27, 2016

Saturday

It's DOUGHNUT TIME!!! Lace up those running shoes and we will see you at 8am! It's a fun workout so no skipping! Please bring $2 per person! 

Friday, August 26, 2016

Friday

23 Burpees Today! 

Tomorrow is our Doughnut RUN!!! See you all at 8am with $2! Little jogging and lots of doughnuts, bring a friend and let's have some fun! 
Warm Up:
3 Rounds 
10 Tire Flips 
10 Kettlebell Swings (35/26#)


WOD:
For Time:
2 Rounds
Row 20 Calories
12 Shoulder Press (95/65) no rack and strict! 
10 Wall Balls (20/14#)

Rest 2 Min 

2 Rounds 
20 GHD Sit Ups 
15 Power Snatch (75/55#)

Thursday, August 25, 2016

Thursday

Yoga/Mobility Tonight 6pm! 

24 Burpees Today

Warm Up:
Death By:
Wall Balls (14/10)
Plank to Push Up
(increase 1 rep each min end at 8 min)


Skill:
Bar Muscle Up... with band... or can you get one without :)

WOD:
AMRAP in 15 Min of:
Bear Crawl 200ft
15 Thrusters (45/35#)
10 Pull Ups
15 Burpees

**Doughnut run is Saturday 8am!! Bring a friend and 2 bucks a person (for doughnuts)!!

Wednesday, August 24, 2016

Wednesday

HAPPY BIRTHDAY MISS LAURA!!! Hope it's a super special day, we love you! 
Doughnut Run this Saturday 8am to celebrate your awesome day!!! 
Day 25 Burpees

Warm Up:
3 Rounds
1 Min assault Bike
5 Inch worm out- push up- inch worm in
Sled pull to end of building- push back :) (work up to 3-45's for men)

Lift: Overhead Squat!!!
10 with PVC
10 with Empty Bar
Climb up from there until you hit a MAX!!


WOD:
3 Rounds 25 minute CAP!
30 Double Unders
21 Wall balls (20/14#)
30 Double Unders
15 Box Jumps (24/20")
30 Double Unders
9 Hang Power Cleans (115/75#)

*Yoga tomorrow 6pm!!



Tuesday, August 23, 2016

Tuesday

Day 26 for Burpees! How did you do lifting yesterday?? Getting Stronger?? 

Warm Up:
Row 800m
3 Rounds
10 Sumo Deadlift HP (45)
15 GHD Sit Ups

WOD:
3 Rounds for time of:
Run 400m
15 Kettlebell Swings (53/35#)
10 Sumo Deadlift High Pulls (95/65#)
15 Toes To Bar

**This Saturday is our Doughnut Run!! It's super fun, and not a ton of running so stop crying! 8am everyone is welcome, bring a buddy or kids!

**Yoga is back this Thursday 6pm! Come work on that mobility!

**Let's plan a fun family dinner/bowling night!! I'm thinking Friday or Saturday night...

Monday, August 22, 2016

Monday

Burpees Day 27!!! 

Happy Monday! What a fun week we have in store! Saturday join us for a DOUGHNUT RUN!!! Ohh  you heard me correctly. 8am, little bit of running/jogging... lots of doughnuts! We are going to celebrate Laura's birthday in style! Bring a friend! 
Warm Up:
3 Rounds 
Run 200m
10 Air Squats 
20 Sec Squat Hold 
10 Push Ups 

WOD:
Little Lifting Today :)
This workout will not be timed and there will be no RX's. Take some time to work on heavy lifting, These weights are suggested, we did this workout a few months ago and its great to focus on your strength! Do not skip today, cherry picking workouts will get your nowhere!

Jog 400m between movements to reset yourself
59 Back Squats (155/115#)

25 Jerks (135/95#)

25 Cleans (135/105))

25 Push Press (115/75#)

59 Deadlifts (185/135#)

**Happy Birthday to the BEST Dad! They have to do 9 extra reps for ya! Love you! 
***Yoga is back on!! Thursday 6pm, we hope to see you all there!