Posts Tagged ‘health cnmi’

5/12/14 – Tuesday

Written by Joey Tudela. Posted in Fitness

WARM-UP

200 Meter Run
Then
3 Rounds of
4 Spidermans
8 Walking lunges
4 Inch worms no push up

WOD

A.
Every three minutes, for 9 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

B.
3 rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees

C.
Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

5/5/15 – Tuesday

Written by Joey Tudela. Posted in Fitness

ATTENTION PALEO CHALLENGE PARTICIPANTS

Today is the last day for the Paleo Challenge. Please come by anytime during the day and see a trainer to weigh-in. Also we will be performing the post challenge WOD. If you are unable to make it today please try and perform the WOD before the end of the week. Thank you!

WARM-UP

400 Meter run
Then
4 Rounds of
4 Spidermans
3 Inchworm push ups
3 Pull-ups

WOD

10 Minute AMRAP of

“Cindy”

*Go hard and leave nothing in the tank.

5/4/15 – Monday

Written by Joey Tudela. Posted in Fitness

WARM-UP

7 Minutes of
“Cindy”

WOD

A.
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

B.
10 Renegade Rows
20 Calorie Row
30 Kettlebell Swings (70/53 #)
400 Meter Run

5/2/15 – Saturday

Written by Joey Tudela. Posted in Fitness

WARM-UP

400 Meter run
Then
4 Rounds of
3 Burpees
2 Knee jumps
1 Strict Chest to bar pull-up (Scale if necessary)

WOD

In teams of three, complete five rounds each, for max reps, of:
Station A: 100 Meter Farmer’s Carry
Station B: Push-Ups
Station C: Wall Ball Shots

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

Time cap: 25 minutes