Today is the start of the 2nd week of this current 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about dropping the fat and getting that "beach ready" body, come join us. New member receive 2 weeks FREE to try it out.
Monday August 10
"Success without honor is an unseasoned dish; it will satisfy your hunger, but won't taste good." – Joe Paterno
A – Warm-up 1 minute x 3 rounds
1) Jump Rope
2) Jumping Jacks
3) Step ups
B) WOD – 25, 20, 15, 10, 5
1 Arm DB O/H Walking Lunge
Box Jump
Push-up
BONUS – 1 Full Gasser
Tuesday August 11
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end." – Denis Waitley
A – Dynamic Warm-up & Hip Mobility
B – WOD
Run 2 laps
30 Tuck Jumps
25 Reverse Lunge Rows
20 MB Push Squat
15 Band Thrusters
10 Pikes
5 Burpees w/ push-up
3 to 4 rounds for time
Thursday August 13
“The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government.” – Thomas Jefferson
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam
Friday August 14
“I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson
A – Warm up:
Lateral Shuffle with X band
Monster Walk with X band
Lunge (forearm to instep) with hamstring stretch
Inchworms
B – Metabolic circuit
3 rounds of:
Lunge with 4s pause at bottom of movement x 15 per leg
Push up with 4s pause at bottom of movement x 10
Plank walk ups with 5 count hold x 10
DB SLDL x 10 per leg
One arm row from lunge to single leg stance x 7 per position
C – Squat series
Explosive to normal speed to isometric
20s at each zone - 3 rounds
