Monday

Warm up of the week

str: can we say legs?

jump squat, walking lunge, semi stiff leg deadlift.

workout: Team workout
20min amrap of sdlhp, box jump, run

If you have a weight loss goal in mind and need a little extra motivation read THIS!

It is the section by Alwyn Cosgrove.

Friday

10-1 thrusters and burpee!

Thursday

6 rounds of

run 400m
12 toes 2 bar

you have 3:30 to complete the round.  The faster you move the more you rest!

Tuesday

Warm up of the week

STR: 3x24 OH walking lunge

Workout: 42 SDLHP, 21 T2B, RUN 400m, 30 SDLHP, 15 T2B, Run 400m, 18 SDLHP, 9T2B

I can not tell you how proud I am of all the girls tonight.  Most of you listened to me and grabbed the heavy KB, dug in, gritted your teeth and toughed it through tonight's workout.  Very good job guys!

If you haven't noticed the groups we have coming in later in the evenings... its our BOOT CAMP!  If you have anyone you know that is interested in starting at the gym but has reservations of any kind, tell them about boot camp!  Its a great way to get started and also a great way to challenge yourself!  Our next sign up deadline is October the 25th!  Spread the word because our classes will fill up fast.  Last time we filled up in one week!

Sorry

My bad about not posting last week.  I was really busy thinking about drowning at the Triathlon.  Michael, Tullos, Anna, Sarah and I all did very well at the triathlon.  It was a fun event that I hope will have more VSC athletes competing next year.

After the triathlon, many of us journeyed over to the USM game- well tail gate!  We had a blast!  I can not tell you how awesome it is to have a community of folks getting together under the tent.  It is a blessing to be friends with you all.

STR: Shoulder press 3x5, pull up 3x8

Workout: 5rft
15 kbs
15box jump
15 push up

Fastest time: 6min

Wednesday

warm up of the week

str: 3x5 of your choice

workout- Train Style
run 400m as a team one time
Then 3 Rounds:
20 box overs
20 HR push up
20 wall ball
20 kbs
walking lunges 20ft
Run 400m

You may not pass the teammate in front of you.  That is the only rule!

THE GYM WILL BE CLOSED SATURDAY OCT the 9th.  We have 5-6 people tri-ing(ha) the mighty magnolia triathlon and then supporting the GOLDEN EAGLES!

Monday and Tuesday

monday:

row 25cal
25 burpee pull up
run 400m
25 burpee pull up
row 25 cal
25 burpee pull up

Tuesday:  Workout

2min of each- wall ball, kbs, box jump, double under.  rest 1 min then tabata weighted jump squat, plank hold