Smoke Ring

Thursday Oct 26 2017


21 Day Challenge will be finishing up this coming Sunday at noon. Take a look at the sign up board by the front desk to see who's all participating. The changes in the majority of the participants I've seen often over these last couple weeks is nothing short of extraordinary. If you need a change in your diet and training keep your eyes right here for the next challenge coming soon. This 21 day thing works.
Have a great Thursday
1.) Every 2 minutes for 10 minutes 4 Back Squat @ approx 70%
2.) Smoke Ring
7 minute AMRAP
30/24 cal Assault Bike
20 Alternating Dumbbell Snatch, 85/60lb
10 Bar Muscle Ups
*3.) Muscle Up Challenge Day 20
20 Muscle Ups
*4.) 60
20 min row
20 min assault bike
20 min run
note: this is a good recovery day workout as well. just get a little bit glossy and enjoy. scale with 15 or 10 min segments or even 5's if it gets you to do it
*5.) Cardo's Lake
20 minutes total
Plank Hold
Every time you hit the dirt you do 10 Push-ups/20 10 4-count Mountain Climbers
Note: plank is push up position and rest as little as possible 
*6.) 3 rounds
12-9-7 
Overhead Squat 185/135lb
Bar Facing Burpees

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Megan Vogel844d

Have a few extra tickets that aren’t going to be used for our exhibition game tonight (Thursday) - for those reading this Wed night. We play UW-Whitewater. If anyone wants to go - shoot me a message on FB, Insta, or email.

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Kate Mantz843d

Just messaged you on Instagram!

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1 + 25 cals, 50# db snatch
BS 225#
10 mins row/AB/run each. BS @ 115#. Power clean EMOM @ 95#
1+2cals 35# dumbbell
155# Bs
6 bmu (from box). 30#db snatch
BS 3 rds 125 thought I was too light so added 5# for last 2...didn't need to as my 70% is less than 125. Morning math is hard!🤓
1 + 7 Cals @ 50#
BS 185#
1 round + 11 calories
35# dumbell (shoulder) Tall box mu 205# angelic squats
1 rd + 16 cals
BS @125#
BS@295 1 round @50#
Hashtag recovery day
1 + 4 SN
BS 315
1 + 11 cals
25# DB (power snatch, body not willing to go deeper), lower bar for BMU. BS 115-145#.
1 rd + 6 cals (15# snatch, MU from box)
115# BS
BS: 255
Rest day.
1+10cals shoulder height bar MU/ 17.5 DB (🤔I’m starting to think I may have only done 10 DB snatches 🤷‍♀️)
65# to box. Knee feeling good!
13 📦 bmu
BS 115#
Airdyne 20# DB. BS 125#
1 + 1 cal 35# db
Squats @ 145#
1 full round (50# DB, box BMU)
BS 175#
1+4 snatch**
No squat on Snatch - knee flare up 😠, box MU, 145# BS , mobility
8bmu 60# 225 # bs
Stuff in open gym
1 rd+ 1cal. 15#db, shoulder height bar mu. 125# bs
9 out of 10 bar MUs
Failed 3 bar MUs because I rushed them. I need to focus on getting my hips to the bar. 265# HBBS - I need to focus on a more upright torso. Back may have been fatigued from DL. Before class: Bullet point qualifier DL singles @ 405,410, and 415# / Then ME UB DUs - 153 PR!
1 round #20 DB, burpee c2b
Bs #135
1 R + 5 Cals**
** #15 DBPSn + 20 DB Sq (Shoulder!!)/B-JBM. BS @ #115 (slowly (!) Improving), Yoga w/ D-man.
1 rd, 5#db, ring rows
BS 95#