jeff@316.fitness

2020-08-24

August 24, 2020 admin
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Justin and Cortney will be back with Post Workout Shakes and Teas on Tuesday and Thursday! Check out the menu and see nutrition details for the Shakes and Teas! Feel free to email us at askitlifestyle@gmail.comif you have any questions! You can fill out the sheet at the gym or email your order!

 

Please pre-pay by either cash at the gym or Venmo. Venmo handle is Justin_Woodruff

 

Looking forward to bringing some yummy goodness to the gym on Tues/Thursday

 

Run #1

2 Sets:

400m @ 1 Mile PR pace

Rest 1 minute

100m SPRINT

Rest 2 minutes

300m @ 1 Mile PR Pace

Rest 30 seconds

100m SPRINT

200m@ 1 Mile PR Pace- Straight into 100m Sprint

REST 4 Minutes in between sets

 

Run #2 (Jeff’s Challenge)

Free t-shirt to the first person that stays under 3:20 for all 3 intervals w/ 3min jog as rest. Can be a slow jog but no walking.

Warm Up

800 Meter Jog

3x 150 Meter stride out and walk back (150 meters= 30 seconds)

 

3×800 Meters. Rest the same amount of time it took to run the 800.

*Goal is to progressively get faster

 

Run #3

10K Challenge

Warm up with 2-3 EZ miles

Midline 4-5

Push the final 1.2 miles

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Monday, August 24th

Strength

*During your rest between sets try to accumulate 50-75 sit ups

  1. Back Squat- Build to a 2 rep max (but could potentially do 5)

  2. 5 Rounds with the same weight of part A (Decreasing in weight each rounds-but reps increase).

    Back Squat 2-4-6-8-10

    Superset with

    10 Heels elevated Goblet Squat

REST as needed NO more than 2 minutes

 

Conditioning

EMOM 3 for 21 Minutes

10/7 Calorie BIKE sprint

50 DU

 

Tuesday, August 25th

Strength

EMOM 9 Minutes (alternating)

10 Narrow Tricep Push ups

20 Single DB Hang clean + push press (alternate every 5 reps)

20 sit ups

 

EMOM 9 Minutes (alternating)

8 Ring Rows (With a pause at the top)

8 DB lateral raises

8 V ups

 

Conditioning

For Time

3 Rounds

800 Meter Run

6 Bar Muscle Ups OR 12 Pull ups

 

Wednesday, August 26th

0-10

EMOM Alternating

10/8 Cals

8 Strict HSPU (Scale accordingly)

 

REST 2 Minutes

 

12-22

10 Burpee Box Jump Over

10 Single Arm Thrusters

 

REST 2 Minutes

 

24-34

18-15-12

Plate Ground to Overhead

Sit ups

Slamball

100 Meter sprint after each round

 

**Cashout**

100 Total of Abs for the challenge… It could be sit ups, Vups- Russian Twists

 

Thursday, August 27th

Strength

  1. Work quickly to a challenging but doable with GOOD form for this complex:

4 Clean pulls from the ground

3 Hang clean high pull

2 Hang power cleans

1 squat clean

 

  1. Then complete 1 set of this complex every 2 minutes for 10 minutes at 20% of the top set

 

Conditioning

10-9-8-7-6-5-4-3-2-1

2-4-6-8-10-12-14-16-18-20

Burpee Pull up

DB Snatch

 

Score=Max Cals

 

Friday, August 28th

Strength

  1. Work quickly to a challenging but doable with GOOD form for this complex:

4 Snatch pulls from the ground

3 Hang snatch high pull

2 Hang Power Snatch

1 Squat snatch

 

  1. Then complete 1 set of the complex every 2 min for 10 minutes at 20% less than the top set.

 

Conditioning

With a Partner

While one works the other is running a 200

100 WB

100 TTB

100 Push Ups

100 KB Swings