May 12th: Sweating on Saturday

Another great turnout for our Sweat on Saturday!  We did a tough workout to honor our Moms!  Our teams of 4 did 2 rounds of the following six stations: 1) lunges (w/ overhead weight for more difficulty); 2) medicine ball partner toss (full squat and then toss) w/ 14 or 20 lb.; 3) box jump or step-up; 4) jump rope; 5) burpees; and 6) thrusters or push-press. Each station was for 1 minute w/ a 30 second rest between stations.

A big  thank-you to the following  Maricopa based businesses for donating gifts to our Moms:

1) Kimberly Diedrich/ Home is Where the Hound: http://az.houndathome.com and petsocialworker.org

2) Francoise LoBuglio/The Pampered Chef: www.pamperedchef.biz/dolce

3) Julie Stanfill/Xpressions Center for the Arts: www.XpressionsCFA.com

Wednesday, May 10th

They can because they think they can.
Virgil

Strength: 5×3 Deadlift

WOD: With a partner complete 100 Burpees and 100 Box Jumps.

Monday, May 7th

“Pain is simply Weakness leaving the body.”  Unknown

Strength:  Cleans or Snatches 5x 3-5

WOD: 1-2 Rounds of 1 Min. stations of: Burpees/KB snatch or KB Swing/Box jump or Step-up / KB Thruster or Push Press/Chest to bar Pull-ups or Ring Rows

Synchronized Kettlebell Thrusters

Friday, May 4th

“Pain is nothing compared to what it feels like to quit.”

~Author Unknown~

Strength: Back squat 5×5

WOD: 7 Minute AMRAP: 7 swing, 7 SDHP, 7 push-ups

Thursday, May 3rd

“Victory belongs to the most persevering.”

~Napoleon~

Strength: Military Press 5×5

WOD:  Fight Gone Bad: 1-3 rounds.

Wednesday, May 2nd

“Good, better, best. Never let it rest. Until your good is better and your better is best.”

~Tim Duncan~

Strength:

Cleans: 5 sets of 3-5 reps each.

WOD:   100 squats, 100 push-ups, 100 sit-ups

Tuesday, May 1st

“The harder you work, the harder it is to surrender.”

~Vince Lombardi~

Strength:  5×1 progressively heavier deadlift.

WOD:    21 Thrusters/21 Burpees, 15 Thrusters/15 Burpees, 9 Thrusters/9 Burpees

Monday, April 30th

Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. Dan Gable

Strength:    Push Press or Push Jerk 5×5 (progressively more heavy).

WOD:         Sprint 2/10 Mile/ 10 KB Swings; Sprint 2/10 Mile/ 20 KB Swings; Sprint 2/10 Mile/ 30 KB Swings; Sprint 2/10 Mile/ 40 KB Swings; and Sprint 2/10 Mile/50 KB Swings.

Friday, April 20th

The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur. Vince Lombardi

Strength:

Group 1:  KB Push Presses 5×5

Group 2: Push Presses w/ bar 5×5

WOD:  1minute stations of the following w/ 30 second rest between stations: 1) box jumps/step-ups; 2) KB thrusters/KB push presses; 3) push-ups; and 4) sit-ups.  1-2 rounds.

Thursday, April 19th

The Six W’s: Work will win when wishing won’t. Todd Blackledge

Strength:

Group 1: KB Clean and/or Snatch Practice for 15 minutes

Group 2: Barbell Cleans 5×5

WOD:

Chipper: 50 Swings, 30 Push-ups, 40 squats and 20 burpees