Revival of the Fittest Info meeting and TJ’s Gym for Wed. May 1st

IMG_3303Elena and Francesco DeGiacomo after finishing the “Martin” workout.  Nice work guys.

Don’t forget about the Revival of the Fittest Challenge Info Meeting Wed. night at 7pm in MV!

WOD

All Levels
A1. Front Rack Walking Lunge; 20X0 (continuous steps without pause) 16 total steps; 6 Sets
rest 30sec
A2. Anchored Sit Ups; 20 reps AFAP; 6 sets
rest 30sec
A3. Airdyne, Row, Run 60secs @ 90%; 6 sets
rest 90sec

Group Finisher
Elbow Plank for Max Time

Wrench
A1. DB Bulgarian Split Squat 30X0; 6-8reps/leg; 4 sets; rest 90sec (add weight from last week)
A2. Barbell Bent over Row; 31X0; 8-10; rest 90sec; 4 sets

3 Rounds For Time
Row 500m
30 GHD Sit Ups

Foundations
A1. Hang Power Clean Insturction
A2. Box jump – jumping and landing technique

4 Sets Max Reps
30sec – Hang Power Clean
15sec – Rest
30sec – Box Jump Step Down
15sec – Rest
30sec – Airdyne
60sec Rest

Metabolic

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Schmalls

Run or Row 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats (use box or band)
20 Kettlebell swings, 1.5 pood/ 35lbs
10 Handstand push-ups
Then,
Run or Row 800 meters

 

Out of Town WOD 

5 Sets Max Reps
30sec – Burpees
15sec – Rest
30sec – Box Jump Step Down
15sec – Rest
30sec – Mt Climbers
60sec Rest

 

Mobility WOD

Advertisements

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s