5.22.2014

Memorial weekend schedule: no class on Saturday! We will hold one class on Memorial Day (Monday) at Sterlington High School at 8:30am. Bring your friends and family and get in a workout before your cookout! Thursday @ Training Room 5am, 8:30, (9:30 yoga), 10:30, 11:30, 4:15pm, 5:45

E3MOM x 4 7 Pullups 7 Ball Slams 7 Burpees

Rest 3 mins

E4MOM x3 400m run Max HSPU (Pike Push-up)

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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ SHS- 5am Friday @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30

Partners

8 RFT

Round 1: A- *20m Shuttle x1 (20m and back) B- Plank Hold -switch-

Round 2: A-20m Shuttle x3 (20m and back, twice) B- Hollow Body Hold -switch-

Round 3: A- *20m Shuttle x3 (20m and back, 3 times) B- Plank Hold -switch-

Round 4: A-20m Shuttle x4 (20m and back, 4 times) B- Hollow Body Hold -switch-

Etc...

*Increase shuttle run by 1 rep each round. Partners will alternate plank hold and hollow body hold each round.

5.20.2014

Tuesday @ Training Room- 5am, 8:30, (9:30 yoga), 10:30, 11:30, 4:15, 5:45@ Forsythe Park- 5:45pm

For time

16 TGU (8 per side), AHAP

-Then-

2-4-6-8-10-8-6-4-2 Two hand swings Single arm swings (per side) Single arm thrusters (per side)

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Wednesday @ Forsythe Park- 5am @ SHS- 5am @ Training Room- 8:30, (9:30 yoga), 10:30, 11:30, 4:15, 5:45

4 min max unbroken DU (unbroken singles)

-then-

4 of a kind card game!

Deck of cards is placed face down

4 rounds 200m run, then pick one card, and do what's on the card.

After getting all 4 cards, begin working on getting 4 of a kind. Pick from the pile (single pile placed face down in the center) and put one of your cards face down at the bottom of the pile. So every time you pick a card, you leave a card, ensuring that you always have only 4 cards in front of you.

After getting a new card, perform the exercise on it, and then trade again. You can steal from another player, but can't steal from anyone more than one time.

Game ends when one player gets 4 of a kind, or after 12 mins of play. After each game, everyone but the winner (if there is one) must pay a penalty of the coach's choice

Heart= burpees Diamonds= squat jumps Clubs= DU Spades= hollow rocks

Face cards= 10 Aces= 11 Jokers aren't in play

5.19.2014

BodEvolve is back! Join us on a 12 week journey this summer, and take control of your health! Monday @ Forsythe Boat Ramp- 5am, 5:45pm @ SHS- 5am, 5:45pm @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30, 4:15

For Time

400m run 4 rounds: 10 hrpu 15 Situps 20 air squats

300m run 3 rounds: 10 hrpu 15 Situps 20 air squats

200m run 2 rounds: 10 hrpu 15 Situps 20 air squats

100m run 1 round: 10 hrpu 15 Situps 20 air squats

35 min cutoff

Blue: 4 Rounds

200m run 2 rounds: 5 hrpu 10 Situps 15 squats

5.15.2014

Koozies are here! If you haven't gotten yours yet, be sure to get it next time you go to class. Since our Facebook check-in challenge was an epic fail (Sorry guys, Facebook doesn't show us who has checked in anymore! Minor technical difficulty.), we're giving every member a koozie... Monroe's Thursday 5:45pm class will not be meeting at NHS, as usual, due to graduation ceremonies. Class will meet in the training room, instead!

Thursday @ Training Room 5am, 8:30am, (9:30 yoga), 10:30, 11:30, 4:15, 5:45

3 RFT 10 Burpees 15 Box Jumps 20 V-Ups 25 Good Mornings 30 sec Plank Hold -rest 5 min, then- 2 min max wall balls

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Friday @ NHS- 5am @ Training Room- 5am, 8:30am, (9:30 yoga), 10:30, 11:30

8 min AMRAP

10 KBS 2x 10m shuttle run (down & back)

20 KBS 4x 10m run (down & back x 2)

30 KBS 6 x 10m run (down & back x 3)

Etc

5.13.2014

Tuesday@ Training Room5am, 8:30, (9:30 yoga), 10:30, 11:30, 4:15pm, 5:45

10 mins DU skill work

Then, 3 RNFT Strict HSPU (work negatives or 30sec HS hold) Strict Pullups * If you can do more than 10 strict pullups, wear the vest! Both exercises should be max reps with good form.

Then, Zone test 21-15-9 Burpees Kbs 53/35# DU

Scores: Black= 15 mins or less, no modifications Red= 15-20 mins and/ or no more than 1 modification Blue= more than 20 mins and/ or 2 or more modifications

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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30, 4:15pm, (5:45 yoga)

For Time 800m Run 40 Squat Skips (20/20) 40 Push Press (20/20) 400m Run 30 Squat Skips (15/15) 30 Push Press (15/15) 200m Backwards Run 20 Squat Skips (10/10) 20 Push Press (10/10)

Follow up with 20 mins rolling/ stretching, if there's time

5.12.2014

Monday@ Forsythe Boat Ramp- 5am & 5:45pm @ SHS- 5am @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30, 4:15pm, 5:45pm

Tabata, only 4 rounds of each, but repeat the circuit twice

Top to top HRPU Bottom to bottom Squats Hollow Body Hold Run

*Do 4 Tabata intervals (20 sec work/ 10 sec rest) of HRPU (hold plank during "rest"), then go right to 4 intervals of squats (hold in a squat hold during the "rest"), then 4 intervals of hollow body and 4 intervals of running. And repeat!

5.8.2014

Thursday @ Training Room5am, 8:30, (9:30 yoga), 10:30, 11:30, 4:15pm, 5:45

For Time 5 Wall Walks 10 Toe to Bar (Toe to Wall) 20 Straight Leg Deadlift, heavy! 30 Ring Knee Ups (Plank Knee to Elbow) 40 SDHP Then, work back up the list to 5 wall walks. Only do SDHP once.

------------------- Thursday @ NHS- 5:45pm Friday @ NHS & SHS- 5am Friday @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30

In 25 minutes: 50 KB Swings 40 HRPU 30 Squat jumps 20 Hollow Rocks 50 DUs (150 singles)

Then, max distance run in remaining time.

3.6.2014

Congratulations, Carmen Parks, our member of the month for May! She earned a free month of membership for being the most improved on the fitness assessment. 35.3% improvement!!! Woohoo! That's what 7 weeks of consistent hard work can do. Keep at it, Carmen! I love that you give it all you have every class, and then ask for more ;) Tuesday@ Training Room 5am, 8:30, (9:30 yoga), 10:30, 11:30, 4:15pm, 5:45 Partners , 3 RFT A- 10 Body rows 6 TGU (3R/3L) B- 20 air squats Then squat hold until A finishes.

Then 200m OH walking lunges with wall ball. Swap as desired. ----------------

Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30, 4:15pm (5:45pm yoga)

3 RFT 30-20-10 100m run Killers 100m run Frog Thrusters 100m run Bear Squats 100m run Burpees

5.5.2014

It's running season! Now that we aren't trying to keep everyone inside out of the cold, we are adding more running back into the workouts. As everyone adjusts, we've been hearing more complaints about achy shins. Here's some good info on how to keep your lower legs healthy as we work some runs back in...http://www.active.com/running/articles/understanding-the-calf-and-shin-to-prevent-injury

Monday, First Assessments! @ Forsythe Boat Ramp- 5am & 5:45pm @ SHS- 5am & 5:45pm @ Training Room- 8:30, 10:30, 11:30, 4:15

Warmup 40-30-20 Plank Shoulder Taps (total) Mountain Climbers (total) Hip Bridges (total- 20R/20L) 25m Run 25m Back Pedal

---------------- Assessment

In 4:00 400m Run Max HRPU

In 4:00 400m Run Max Butterfly Situps

In 4:00 400m Run Max Burpees

Then 400m run for time

Score= Total reps and final 400m run time. The clock will run for 16:00, nonstop. No rest between each 4:00 round, other than what you choose to work in after the runs.

5.1.2014

Thursday @ Training Room5am, 8:30, 10:30, 11:30, 4:15pm, 5:45

20 min AMRAP 10 Pullups 10 Broad Jumps 10 Snatches (5R/ 5L)

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Thursday @ NHS- 5:45pm Friday @ NHS- 5am Friday @ Training Room- 5am, 8:30, 10:30

5 RFT 40 DU 20 Air Squats 15 Hollow Rocks 10 Burpees