7.27.16 “Almost a Fight Gone Bad”

July 26, 2016

HAPPY BIRTHDAY SONIA!!!
YOU ARE THE MOST AMAZING and INSPIRING WOMAN IN THE WHOLE WORLD. EVERYTHING YOU DO, YOU DO WITH ALL YOUR HEART!!! YOU MAKE US ALL SMILE AND WE LOVE YOU FOR THAT!!!





FITNESS & LIFESTYLE

Strength:
5RM Push Press

“Almost a Fight Gone Bad”
3 Rounds
1 Minute Push Press (95,65)
rest :30 secs
1 Minute Row for Calories
rest :30 secs
1 Minute Wall Balls
Rest:30 secs
1 Minute Box Jumps
Rest :30 secs
 

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×10 Land Mine Twists

ENDURANCE
Choose ONE of the following sports:
8-10 rounds
Swim (M-Tu-W): Repeat :90s on, :60s off until form/pace deteriorates
Bike (M-Tu-W): Repeat :90s on, :60s off, until form/pace deteriorates
Run (M-Tu-W): Repeat :90s on, :60s off, until form/pace deteriorates
Row (M-Tu-W): Repeat :90s on, :60s off until form/pace deteriorates

STRENGTH
BB Front Raises
3 x 10-15 reps – add weight each set – last set should be to failure

OLY
3 Position Squat Snatch (Floor, below the knee, vertical high hang)

 

 

PERFORMANCE & SPORT

A. 5RM Push Press

B. DB Flat Bench Press
4 sets of 6-8 reps – add weight each set – last set should be to failure

C. BB Front Raises
3 x 10-15 reps – add weight each set – last set should be to failure

D. “Almost a Fight Gone Bad”
3 Rounds
1 Minute Push Press (95,65)
rest :30 secs
1 Minute Row for Calories
rest :30 secs
1 Minute Wall Balls
Rest:30 secs
1 Minute Box Jumps
Rest :30 secs

E. Extra Credit OLY or ENDURANCE

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