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Weekly Updates 4-26-15 to 5-2-15

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**Reminder**

Whole Life Challenge Kick Off is this Saturday at 12noon. Please check your e-mail for times to schedule your pre challenge measurements, along with your health related food item to bring to the BBQ. All the info for times and food needed will be in the e-mail on Monday! Scheduling times will start at 12noon. The workout will take place at 2pm, with the BBQ social to follow.  

Article Of The Week:

Great read on squatting:

Video Of The Week:

For those who are missing full knee extension:

 

Nutrition Information Of The Week:

How what quality of food is linked to your mood:

Monday 

MetCon

3 Rounds: 
30 Double Unders (F:60 Single Unders) 
20 Push Press P:95/65 F:65/45
20 Kettlebell Snatch(10 each arm) P:35/26 F:26/15
5 Muscle Ups (F: 5 Chest to Bar Pull ups, use band if needed) 

Skill

Back Squat 7x 15 sec ME reps at 75% of 1RM, rest 45 sec between sets 

Tuesday  

Skill

1 Powerclean + 2 Front Squats @ 85% of 1RM Squat Cleam 

MetCon

21-18-15-12-9-6-3
Wallballs 20/14
Kettlebell Swings P:70/53 F:35/26
Burpees to 6in target 
 

Wednesday

Skill

Fitness: Practice Double Unders & Rope Climbs

Performance: 3 x 25 Double Unders & 3 Rope Climbs Rest 2 minuntes between sets 

MetCon

"Fran"
21-15-9 
Thruster 95/65

Thursday 

MetCon

3 Rounds: 
20 Split Jump Lunges
20 Barbell Back Rack Step Ups to 20in box P:95/65 F:65/45
20 Toes to Bar 
 
Skill
Overhead Squat 3x8 @ 65% of 1RM 
 

Friday 

Skill 

7x3 Snatch @ 75% of 1RM Snatch 

MetCon

"Tabata"
Handstand Holds 
Row for Cals 
Sit Ups
Push Ups 
 

Saturday 

11am & 12noon Barbell Club classes will be cancelled due to the Whole Life Challenge Kick off! 

 

 

 

 
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