Work out for Tuesday!

Part One: Teams of 2

Amrap 12min of:
Power Cleans x 3 reps
Push-Ups x 6 reps
24″/18″ Box Jumps x 9 reps

Rest EXACTLY five minutes, and then:

Part Two: Teams of 2
In teams of two, complete as many rounds as possible in 12 minutes of:
Pull-Ups x 5 reps
Burpees x 10 reps

Back in the saddle!

I hope everyone had a great weekend!

-now.  Back to bid'ness

70's Big After Math

I know for a fact that I did not do to well on my nutritional obligations this weekend.  However, I am ready to get back after it tomorrow.  Here is something I thought about this weekend...

"Do not go where the path may lead, instead go where there is no path and leave a trail." -Emerson

I came across this quote in high school and boy did it have a different meaning then.  I won't dive into my thought process back then, but I'll tell you what it means to me now.

.TAKE ACTION.

If you have been waiting to start a new venture, stop waiting.  If you've always wanted to do a pull up, do extra work after the workout.  If you've always wanted to have a six pack, diet hard!  I think its time to start listening to that little voice inside your head that says, "Take Action."  Taking action is something new these days.  Most people lay back and go along with what other people or society tells them to do.  How flippin' boring is that?  If you begin anew today I promise you, you will inspire someone else to do that same thing.  Lets kill stagnation and turn over a new leaf.  What is your goal for this month?  Write it down and go after it!  See you tomorrow!

For Friday

Reminder:  The gym will close at 11am tomorrow.  We will re-open on Tuesday at 6am.

Hope all of you guys have a great memorial day weekend!

Here is the workout for Friday:

20 Calorie row
30 Burpees
30 DB clean and press (45lb / 25lb)
30 Toes-to-bar
100 foot over head walking lunge
200m sprint

as requested

The Workout for tomorrow:

First: 1-100 ladder of kbs and burpees (a special kind!)
so 1 burpee, 1 swing, 2 and 2, 3 and 3 and so forth.... as many as you can get in 6min

rest 2 min

Second:  6min Amrap of

10 broad jump, 10 dumbbell squat cleans

Third: 8 min

2min bike, 2 min jump rope.

Boot Camp

Summer is here! Versus Strength and Conditioning is adjusting our Boot Camp hours to fit the needs of teachers and others that get to take advantage of a much deserved summer break! Call 601.543.8883 for more details about how to get started!

Boot Camp is an 8 week program that is based around basic body weight style training, kettle bell work, running, rowing, push ups, pull ups, sit ups, etc... If you want to get stronger, be leaner, and lose the last 5-10lbs that has been plaguing you for forever, give us a try.

We have a HUGE variety of folks that sign up for Boot Camp so don't be intimidated and say, "I can't do that" or "I need to get in shape before I try that stuff." We have clients that have never worked out before and we also have clients that were college athletes. We can scale the workouts down or up depending on your fitness level. So don't be scared and use another excuse! Quit standing in your own way, get off your couch and give it a shot. What do you stand to lose? To date we have had clients lose 10, 20 and even 28lbs in only 8 weeks. We provided you with nutrition information and take home workouts. Its an 8 week commitment that can jump start your weight loss, give you confidence, and benefit your health! Sign up today!

www.versusstrengthandconditioning.com

Skinny Fat

HERE 

here



Click the links above to read great articles about weight loss, nutrition, fitness, etc...

The workout today was: Fight Gone Bad  (pretty nasty workout)

Workout for Tuesday:  100 pull up, 100 kbs, 100 anchored sit up, run 1000m

THE GYM WILL BE CLOSED FRIDAY @11am until Tuesday June the 1st.

What's for dinner?