Mobility Hang Over

Thursday Mar 29 2018


We will be continuing our mobility Thursdays for a little longer. The workouts within the mobility are going to be a little nastier but you will be getting force fed a weekly portion of some good for your body mobility. So just like your momma always said eat your damn broccoli it'll make you stronger except replace broccoli with mobility:) 
21 Day Challenge will begin this coming Monday. For 21 days contestants will attempt to not eat grains*, dairy**, sugar or alcohol and work out at CFGB for 17 of the 21 days. *White rice on training days and **Bulletproof Coffee will be allowed. https://en.wikipedia.org/wiki/Bulletproof_Coffee For 21 days you need to journal your food intake and your workouts. We will take measurements at the gym on today through Monday, just ask a coach. Measurements will be taken at the navel, 2" below the navel and at the widest part of your rump. The winner will be based off of your food journal for which we will provide via email, number of workouts and measurements. Cost is $30, if we have over 20 contestants 3 places will be paid out and anything under will pay out 2. Contestants will receive a bi-weekly email and have their journals reviewed and given feedback at the end of the challenge. If you're struggling to get your eating under control use this challenge to give it a jump start to get ready for the upcoming beach body season! Sign up board will be up this morning.
Have a mobile Thursday!
1.) Mobility Hang Over
EMOM for 10 minutes
10 Push-ups
10 Sit-ups
15 minutes: Lat Smash/Shoulder Smash
3 rounds
7 minute cap
7/4 cal Assault Bike
20 Pull-ups
20 alternating Dumbbell Snatch 50/35lb
10 minutes: Kettlebell Quad Smash
21-15-9
7 minute cap
Double Unders
Front Squat 95/65lb
Ring Dips
remainder of time calf smash
*2.) 1 mile Run
then 
7 min to establish session 1RM Snatch
note: record mile time and snatch total
*3.) for time:
50m Dumbbell Overhead Walk 50/35lb
30 Strict Handstand Push-ups
50m Dumbbell Overhead Walk 50/35lb
note: 2 dbs
*4.) Establish 1RM Bench Press
Establish 1RM Weighted Pull-up
*5.) Every 2 minutes for 10 minutes
10 Push Jerk 135/95lb
10 Bar Facing Burpees
*6.) 3 rounds
25 Back Extension
15 Reverse Hyper
20 Parallel Ring Rows
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Sarah McKee79d

Is this where we sign up or is it a physical whiteboard ? 🤷🏽‍♀️

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Whiteboard
Took 1st in the warmup
(again)
Mobility workout, rowing and biking.
Knee surgery in record time! All good news 😁😁😁
✅🏋🏽‍♀️
I was there!
10min mile with Addilyn, 100lb snatch. No pr
Back squat 145x5, 165x3, 175x3, 185x2, 200x2, 215x1, 220x1. 10lb pr. Mobility
Assault bike intervals
Complete
Run/snatch 125#...failed some 135😔...EC #3 and #6
#BeLikeTom Day 1 ✅
Bruce fought me for Toms rings. I need to call shotgun next time.
I did everything, yes all extra credit. Modifications: knee pushups, db snatch 20#, front squat 35#kb, ring dips grn bnd, 1 rm snatch 80#, db oh walk 20#,hspu strict 35# plate ab mat, bench press 75#, wgt pu 5#, push jerk 65#, ring rows angled on feet. Tired!
Calculus Homework
ALL the things!
Got sme DUs w/o arm falling off. 😃 RD still a no go. Yoga & Shoulder Therapy
Bruce dominated in the warm up again!