workouts for the week of 6/27-7/1

workout 1


pullover x12
single arm dumbell row x12
3 rounds

flat barbell bench press x10
KB swings x15
band flies x12
hanging leg raises x10
push ups x15
600m run
30 mins AMRAP

Workout 2
Deadlift x10
walking lunges
3 rounds

Dumbell Squat overhead presses x15
front and side raises x10
500m row
20 mins AMRAP

Promotion to Blue Belt

I know a lot of you are forced to hear my stories of ju-jitsu training, so I figured Id make the official announcement on here that I was promoted to Blue Belt on Sunday. This was a very rewarding experience. I set a goal to achieve my blue belt when my knee healed up in January. Its been 6-8 hours a week of ju-jitsu training for the past 5 months to get 3 promotions in order to reach that goal. The most satisfying part of it are the highly advanced students that congratulated me and told me that I deserved it.

NEW GOAL: Purple Belt

Thank You

Thank you everyone who came and planned for Saturdays surprise early birthday part. I appreciate the fact that you all care enough to do that. It's very gratifying to know that I've positively impacted your lives. Also, Awesome gift! I'm one up on Ray in the technology dept! Thank you very much, Start planning for next year! Just kidding

Matt

Workout 1 6/6-6/10

Workout 1
Part 1
10 Single arm incline DB presses
15 push ups

Part 2
10 pull ups
10 cable rows
10 DB pullovers
400 m Run
4 rounds for time

Max Efforts: 5/22-5/27

Workout 1

10 push ups

15 bw squats

20 jump pull ups

4 rounds

1000 Run

10 push ups

15 bw squats

20 jump pull ups

4 rounds

1000 Row

10 push ups

15 bw squats

20 jump pull ups

4 rounds

500 Row

500 Run

Leaders

Beth Rose 28.31

Jen Baelis 33.26

Toni Nazzari 33.28

Workout 2

Hurricane

9 rounds

10 front squats

10 cable rows

30 second sprint

3 rounds

10 boxjumps

10 floor press

30 second sprint

3 rounds

walking lunges

10 barbell overhead presses

30 second sprint 3 rounds

Leaders

Toni Nazzari 17.12
JoJo 18.30


Workout 3 Team Event
4 Rounds
1minute each
Sumo Deadlift High Pull
Kettlebell Swings
Push Press
Squat Thrust

Team Leaders
Toni and Baelis avg. reps 23.9
JoJo, Beth and Dave avg reps 20.9

Individual Leaders
JoJo 411 total reps
Toni 390 total reps

JoJo top of the podium this week! Always a great job by one of the most motivated individuals I train. This week its time to get over the hump on deadlifts. I know you can do it!

Toni is back from France and back to top form. Awesome job running 9.8 for 30 seconds during the hurricane!

Beth Rose, got you moving faster than your comfort level and kicking everyones butt in workout 1!

Keep up the great work everyone!