It’s finally here,
The nutrition challenge has commenced!
If you do not know who’s team you are on yet don’t worry, we are giving everyone until mid day Monday to come in and check your card. You will all receive a message from your coach later today!
OUR NEW PARTNERSHIP:
We have officially partnered with Belkis Bites (www.BelkisBites.com)
They are a made to order delivery service who will be delivering into our very lobby. Can’t get more convenient than that.
All details of how to order and how its made is all available at the front desk.
Our mission is to help you succeed in becoming the best you possible, and with life being as busy as it is, sometimes its hard to eat as clean as we would like. This is one of the ways we would like to be of service and provide way in making the days it seems hard to get a health meal just a little bit easier.
We hope you find value in there services and would love your feed back!
Thank you all so much for making this place so much more than a gym.
Now lets get to the hard stuff.
MONDAY:
A)
Strict press: Same as last week
3x4 80% of 1RM
*Hold for 5 seconds at the top of all 4 reps
B)
5 Rounds for time:
20 KB swings
15 Pull ups
10 Box jumps (add one 45lb plate onto your box)
TUESDAY:
A)
10 Minute AMRAP: same as last week
10 Push ups
10 Wall balls
10 Double unders
B)
5 Rounds: not for time
10/10 Goblet in place forward lunge
20 Banded good mornings
15 Glute bridges
WEDNESDAY:
A)
5 Rounds:
15/10 Calorie bike
20 Sit ups
B)
12 Minute AMRAP:
10 Thrusters (95/65)
12 Burpees
14 DB snatches
THURSDAY:
A)
3 Rounds: (1 minute btw rounds)
12 DB fly
12 Floor presses
12 DB push press
B)
4 Rounds: (1 minute btw rounds)
20 V ups
20 Plank jacks
40 Med ball twists
30 sec row sprint (damper on 10)
FRIDAY:
A)
Build a heavy complex:
Power clean + front squat + hang power clean + front squat + full squat clean
B)
6 Minute AMRAP:
5 Power cleans (95/65)
7 S2OH
9 Pull ups
Rest 3 minutes and repeat (start where you left off