Tuesday, January 9, 2018
Italian Stallion
21 Day Challenge will start next Friday and this one is going to be a Fasting Challenge. The details will be up in the next few days and if you’re interested in trying something a little different with your nutrition this is the challenge for you.
Have a great Tuesday!
Have a great Tuesday!
Lame excuse
😂
Come on, it's almost my bedtime so I can make the 515
It’s like you’re TRYING to suck tonight...
used up the “dog ate my homework “ excuse?
Just to let all you smartasses know the belt broke on the vacuum while I was at Camp Douglas and the first thing I came home to was that. Worked out and then stayed to fix that instead of going home and then to top it off a bearing on the roller was seized up fixed that too. The gym will continue to be clean so you're welcome. Love you all.
Did you suck up my jump rope?
1.) 10 Strict Press @ approx 60%/5 Strict Pull-ups every 2 minutes for 10 minutes
2.) Italian Stallion
7 rounds
7 rounds
25 Double Unders
20m Dumbbell Carry 50/35lb
5 Dumbbell Push-ups
20m Dumbbell Carry 50/35lb
5 Dumbbell Push-ups
10 Dumbbell Power Clean 50/35lb
5 Dumbbell Push-ups
20m Dumbbell Carry 50/35lb
Note: dumbbell heads must touch ground each rep
*3.) 7 minute AMRAP
5 Dumbbell Push-ups
20m Dumbbell Carry 50/35lb
Note: dumbbell heads must touch ground each rep
*3.) 7 minute AMRAP
10m Overhead Walking Lunge 95/65lb
9 Bar Facing Burpees
Note: you should always end up facing your next lunge
Note: you should always end up facing your next lunge
*4.) 4 x 40 cal Assault Bike, rest 1:1
*5.) 7 minute AMRAP
Add one rep to the Clean & Jerk each round
Add one rep to the Clean & Jerk each round
50m Run (around the pillars)
1 Clean & Jerk 225/135lb
*6.) 3 rounds
1 Clean & Jerk 225/135lb
*6.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper
*7.) 3 minutes per
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: still missing two large blue supernovas and the one small one, please look and see if you have these and bring them back where they belong
*7.) 3 minutes per
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: still missing two large blue supernovas and the one small one, please look and see if you have these and bring them back where they belong
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Bill Hoisington
13:44 20# Singles
75# 2 rounds 45# 3 Rnds SP. Mix strict and black band PU
17
0
Bruce Hoffort
13:14
Hammy rehab Day #2. Scaled the scaled version of the scaled workout.
17
0
Danielle Sherman
✅
Some deadlifts instead of cleans (crabby shoulder) sp at 65. Bs 205. Thanks grant for working on the knots!!
6
0
Laura VanderKelen
16:47 35#, step Ups onto two 45# plates
Jumping still painful 😐 strict press 55#, all the strict pull-ups
7
0
Lauren Kalil
15:58 RX
60# SP, overhead lunges/BF burpees, dips/parallel walks, BMU progressions
14
0
Liz LeCaptain
22:00 RX - yuck
60# SP
18
4
i tried to warn you.
i know Jim - I didn't listen!
You even tried to warn me!
We all tried to warn each other! None of us listened..
Pauly VanderKelen
Mobility Day
Learned some new mobility movements from Kelly Starrett's book. Italian Stallion complete in 12:20 on 1/10/18 after class.
1
0
Sylvia Christensen
16:43 / 75# SP
Not that anybody was wondering.... but my jump rope broke. I frowned.
6
1
Been there. SO frustrating
Theresa Rosenquist
Present
Did some work. #45 & 2-3 DHPU + 2-3 BA. WOD @#20 (only 5 rounds🙄!!) MWOD Knee therapy.
0
0
Todd Rocheleau
I kept hearing something behind me and then realized it was my big ass dragging
105 SP
17
0