Some Of Our PM Ladies… And Gentlemen… Including Myself… Have Been Performing A 30 Day Plank Challenge…
They Only Have 5 More Days For Their March Plank Challenge…
Now… They Are Moving Onto The Next Monthly Challenge…
“Step Into Spring!!!”
The Challenge Starts Monday, April 3rd… And Challenges You To Get Moving By Getting In Those Steps…
It Goes Anywhere From 5,000 Steps A Day To 16,000…
We Would Love To Get As Many People Involved…
So We Will Be Posting The Schedule Up In The Station…
Let’s Hold Each Other Accountable & (Hopefully) Enjoy The Weather That Spring Brings!!!
If You Don’t Have A “Smart Watch”… Hope You Can Keep Count In Your Head!!!
*********************************************************
ALRIGHT… HERE WE GO!!!
Saturday…
9:00AM… Saturday Sweat Sesh!!!
Sunday…
Active Rest Day…Get Out & Do Something!!!!
Monday…
Strength…
Back Squats…
NOT Every Min On the Min X 5 Mins!!!
15 Back Squats @ 75% of your 1 Rep Max
MetCon…
For Time…
400 Meter Run
21 Empty Bar OverHead Squats (Rx’d: M-45lbs/F-35lbs…)
21 Chin To Bar Pull Ups (Rx’d: M&F…)
—————————————–
300 Meter Run
15 Empty Bar OverHead Squats
15 Chin To Bar Pull Ups
—————————————–
200 Meter Run
9 Empty Bar OverHead Squats
9 Chin To Bar Pull Ups
—————————————–
100 Meter Run
5 Empty Bar OverHead Squats
5 Chin To Bar Pull Ups…TIME!!!
Tuesday…
Strength…
Strict Presses…
NOT Every Min On the Min X 5 Mins!!!
15 Strict Presses @ 75% of your 1 Rep Max
MetCon…
For Time:
15 HandStand Push Ups (Rx’d: M&F…)
15 Calorie Row
15 GHD Sit Ups (Rx’d: M&F…)
——————————————
12 HandStand Push Ups
12 Calorie Row
12 GHD Sit Ups
——————————————
9 HandStand Push Ups
9 Calorie Row
9 GHD Sit Ups
——————————————
6 HandStand Push Ups
6 Calorie Row
6 GHD Sit Ups
——————————————
3 HandStand Push Ups
3 Calorie Row
3 GHD Sit Ups…TIME!!!
Wednesday…
Strength/MetCon…
***Box Jumps… Rx’d: M-30″/F-24″…***
***BarBell… Based Off 75% of your 1 Rep Max Power Clean…***
***KettleBell Swings… AMERICAN…. Rx’d: M: 70lbs/F-53lbs…***
————————————————————————
For Time…
10 Box Jumps
1 DeadLift
2 American KettleBell Swings
——————————————–
8 Box Jumps
1 DeadLift + 1 Power Clean
10 Box Jumps
————————————————–
6 Box Jumps
1 DeadLift + 1 Power Clean + 1 Clean
15 Box Jumps
———————————————————————————————————————-
4 Box Jumps
1 DeadLift + 1 Power Clean + 1 Clean + 1 “Shoulder To OverHead”
20 Box Jumps
———————————————————————————————————————-
2 Box Jumps
1 DeadLift + 1 Power Clean + 1 Clean + 1 “Shoulder To OverHead” + 1 Front Squat
25 Box Jumps… TIME!!!
Tactical Thursday. 158…
Strength/MetCon…
***”Clean & Jerks”… Rx’d: M-135lbs/F-95lbs…***
***””Cindy” is… 5 Chin To Bar Pull Ups… 10 Chest To Deck Push Ups… 15 Air Squats…***
————————————
For a Total of 6 Rounds…
5 “Clean & Jerks”
1 Round of “Cindy”…TIME!!!
Friday…
Strength/MetCon…
We’re Snatchin’…!!!
*********************************************************
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 