Monday 07April14

Today start the beginning of the 7 weeks of Fitness Challenges.  We begin “hydrotherapy” today.  Drink 36 ozs of water before you eat anything in the morning.  Get after it quick.  Yes, it will fill your stomach.  The first day or two will be the hardest…it gets a lot easier after that.  Each day you accomplish this you get 1 point.  Please refer to previous post about the rules of the Challenge.  Also, if you have not brought in a picture, please do so as quickly as you can.  Bonus points for specialty classes, so we hope to see a lot of people in Yoga!



A. Back Squat 5×5 @70%

**For all members starting AFTER March 1, 2014, complete 3×8-10 on Monday, 3×5-6 on Wedn/Thurs, and 3×5-6 on Saturday. You will test at the end, but use higher reps throughout to continually work on establishing good form.


B.  12 Min AMRAP:

20 Wall Ball Shots  (20/14)

15 DUs

10 Power Cleans (115/80)


C. 4×40/20 plank holds




A. Back Squat 5×5 @70%


B.  8 Min AMRAP:

5 Thrusters (115/80)

25 DUs

10 Power Cleans (115/80)


C. 4×30/30 side plank holds (2 each side)




Pull Up Progression:(do this before or after class)

A. 5xME, rest 90 secs

B. 3×12-15 Push Ups



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