A) Build to a Hang Squat Clea TnG max in 10 min
B) EMOM – 10 min
odd – 12 wall balls 20/14# 10/9′ target
even – 6-10 T2B
C) hollow hold 60 sec; 3 sets; rest 2 min
Author: Ryan Savard
The Results Are In
The Spring Body Composition and Attendance Challenge has officially come to a close and we are proud to announce the results! Over the last 9 weeks we have had several committed individuals who put in work and changed themselves for the better through tweaks in nutrition and increased class attendance.
Matt Sitser is your body composition winner after a very close race. He had an overall 20.12% decrease in fat mass in only 9 weeks. He also stacked on 7lbs of muscle which is almost unheard of! There were a couple of others who we have to mention as well. Jason Anderson, who has been killing it by the way, came in second with a 17.36% change. Letecia McClendon hit a nice 16.2% while Shannon Mullinix put up a 14.98% decrease. Well done everyone! Super impressive!
Liz Dominguez won the attendance portion of the challenge. She attended a total 0f 39 classes in just 9 weeks. This number just goes to show you Liz’s commitment to our program. She has been a rockstar recently and has made big strides since joining with us.
Both Matt and Liz will receive $100 gift cards to Lululemon. Congrats you two!
A) HB Backsquat 3, 3, 3, 3; R3M (build as you can)
+
3 sets 80-90% effort
Row 500m
– 5 burpees
– 10 box jump on and overs 24/20″
– 15 KBS 1.5/1pd
– 20 wall balls 20/14# 10/9′ target
rest 4-5mins
*Compare A to 5/5
*Try for all sets to have the same pace.
A) Build to a tough set of this complex in 5-6 sets:
2 Push press + 1 Split jerk
B1) Close grip bench press @30X1; 2-3×3; R1M
B2) Pendlay row @20X1; 5-7 x3; R2M
+
Row 500m @ 90%
– Rest 2:30 x 3
*Keep same pace on rows
A) Close grip bench press @30X1; 3-4 x3; R2-3M
Function
B) 100 straight legged abmat sit-ups for time
Performance
B) 50 T2B for time
+
4 sets:
40 sec AD very hard
rest 2:30-5 min
Memorial Day Weekend 2014
Holiday weekend schedule + “Murph” overview
Friday
12 Noon class cancelled
Saturday
Olympic class cancelled
Sunday
Regular schedule
Monday (Memorial Day)
9am only – “Murph”
Join us on Monday at 9am as we take on “Murph”.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Half Murph (scaled option):
800 m run
50 pull-ups/ring rows
100 push-ups
150 squats
800 m run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites. It is referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
A) Build to a heavy full snatch – not a 1RM
B) EMOM x 5 min – 2 snatches @ 60% 1RM
+
Run 400 m @ 95%; rest 3 min x 3-5 (keep times the same)
A) Build this complex to a max PC x 1 + 3 push press (5-6 sets)
Function
B) Seated Arnold press @20X1; 8-10x 3 sets
Performance
B) HSPU amrap; rest 4 mins x 3 (with kip if able)
Everyone
C) 500 m row for time all out effort 1 attempt
D) FLR on rings accumulate 4mins (3 if you didn’t do it last week)