W.O.W. #3

25 min Finisher

Squat
Overhead press
Deadlift
Pull down (15 rep max weight)
Swissball pikes

The chore is to do ten reps back-to-back of each of the five lifts, then start again doing nine, then eight, then seven... and, again, you see where this is heading!

One rule, you have to finish in 25 minutes. I insist you use weights that are so light in the squat, press, and deadlift that you're embarrassed to begin the workout. 

End with that, I bid you au revoir!

W.O.W. #2: The 300 Workout!

Congratulations to last week's winners: Brad and Anita.

And now on to this weekend's challenge. Be warned: this is not for the faint of heart!

"300 Workout"

100 Reps Back Squat 
Men: 185 lbs Barbell Squats
Women have 2 options:
-Freemotion Squat Machine for women not familiar with barbell squats (@ 120 lbs)
-If you're experienced with Barbell Squats, do them @ 115-135 lbs
*Perform deep squats by letting your hamstring go past parallel to the ground as you squat down.

100 Push-ups 
Men: 35 lb plate on back
Women: bodyweight
*Let chest touch the ground and lock elbows at the top when performing push-ups.

100 Pull-ups
Men: Bodyweight
Women: set up machine weight to where you can do 12 pull-ups only (12th rep is the last you can do and no more)
*From the hang position, pull self up and let chin pass above the handles and lock out elbows at the bottom.


*I suggest breaking up each exercise into 10 sets x 10 reps (10 squats, 10 push-ups, 10 pull-ups and keep moving until you've completed 10 sets)
*Record the time it takes you to finish 300 Reps

Who can beat my time? 18:29

It's Time!!!

It's that time... the much anticipated: 

Workout Of the Weekend! (W.O.W.)

You work hard at the gym all week. I see you. I know you do. But then it's the weekend. Ahhh. Sit back. Relax. Eat some chips. Watch some TV. Right?

Well, those days are over, my friends! It's time for a little friendly competition. Let's get off the couch, get moving, and earn ourselves some bragging rights!

Here's how this will go down. Every weekend from now until Memorial Day (a.k.a. the official start of swimsuit season), I'll be posting a W.O.W. Check in here. Do the workout. Stop back in and record your time. Yes, post it publicly! Accountability is one of our greatest motivators!

Ready? Okay, here is our first W.O.W.

"Spring Training"
1-Arm Dumbbell Snatch - 8 ea. arm
Men 45-50 lbs
Women 20-25 lbs

Renegade Row - 12 ea. arm
Men 30-35 lbs
Women 20-25 lbs

Medball/Sandbell Slams - 20 Slams
Men 30 lb Sandbell /20 lb Medball
Women 16-20 lb Medball

Quarter Mile (.25) run
Treadmill on 2% incline


*Time starts as soon as you do the first exercise.
*Do 4 Rounds. Don't stop timer until you've finished all 4 rounds!
*Record your time and post it here or on Facebook as soon as you finish all 4 Rounds.

Coming Soon: W.O.W.

In January, we talked briefly about a 52-week plan for maintaining motivation while you work toward your fitness goals.

Coming soon: I am about to unleash a plan to bolster motivation and accountability, to keep us on track for the remaining 43 weeks of this year.

Be sure to check in here next Friday, March 8th, to see what W.O.W. is all about. And have your gym shoes ready!!!