Workout 1 for the week 8/29-9/2

Warm up
Row 2 mins
Roll out 4 mins
OHS 2*15
Back Extension with rear delt flies 2*15
Hollow Rocks 2*15

Part 1
1 clean
1  knees to elbows
1 push press
1 box jump
2,2,2,2....
12 mins as far as you can get

Part 2
1 plank walk
60 secs max push ups
rest 2 mins
2 rounds

workout 2 for the week of 8/22-8/26

Warm up
Cardio 5 mins
roll out lats and upper back 4 mins
pull ups 2*15
good mornings 2*15
v-ups 2*20
floor knee ins 2*15

Part 1
Thrusters 5*5

Part 2
5 Deadlifts 70% of max
every minute on the minute for 10 minutes

Workout 1 for the week 8/21-8/25

Workout 1
Warm up
5 mins cardio
roll out 4 mins
walking lunges
dips 2*12-15
rear delt flies 2*15
back exstension 2*15
sit ups 2*20
plank walks 2*5

Part 1
Bench Press 5*3

Part 2
Tabata(20 seconds on, 10 off)
8 rounds
Jump pullups
pushups
cleans
squat thrusts

Max Efforts of the week: 8/15-8/19

Great week everyone. We ha some great workouts and great indicidual performances this week. So lets get to it!

Workout 1

50 chest to floor push ups
200m row
40 chest to floor push ups
400m row
30 chest to floor push ups
600m row
20 chest to floor push ups
800m row
10 chest to floor push ups
1000m row
AFAP

Leaders
Dave Greenwald 23.21
Jody Groh 24.12
Jen Baelis 24.23
Toni Nazzari 24.27

Dave Greenwald- Congrats to Dave on his first ever individual victory. Not only did he come back, but he came back with a vengeance. Great job! Dave has put alot of hard work in the pas 6 months and is ready to reap the rewards. And really whats more rewarding than a shout out on the blog!

JoJo Groh- Taking workout 1 for the women in what was as close a workout between 3 ladies as I've ever had so far. Awesome job JoJo! Also great work on workout 2 this week.

Jen Baelis- Took home 2nd in workout 2 for the ladies and had a great workout 2 this week with Toni.

Toni Nazzari- Shes baaaaaack! watch out everyone your favorite A-team member is back and put up a great time on a workout that didnt favor her. welcome back Toni, I'm excited to get the full team back!

Lets get after it this week!

workouts for the week: 8/15-8/19

Workout 1

warm-up
walking lunges
15 back extensions
15 rear delt flies
30 hollow rocks
40 mountain climbers
2 rounds

50 chest to floor push ups
200m row
40 chest to floor push ups
400m row
30 chest to floor push ups
600m row
20 chest to floor push ups
800m row
10 chest to floor push ups
1000m row
AFAP

workout 2

warm up
15 oh squat
7 oh squat stretch
15 back extensions with rear delt flies
15 toes to bar
20 full sit ups
2 rounds

5 Snatch
10 push press
10 kb swings
15 min AMRAP

workouts for the week: 8/15-8/19

Workout 1

warm-up
walking lunges
15 back extensions
15 rear delt flies
30 hollow rocks
40 mountain climbers
2 rounds

50 chest to floor push ups
200m row
40 chest to floor push ups
400m row
30 chest to floor push ups
600m row
20 chest to floor push ups
800m row
10

Workouts for the Week: 8/1-8/5

Workout 1
Part 1
Incline Db Press 5*5

Part 2
10 Deadlifts
25 hanging rows
10 deadlifts
50 floor push ups
10 Deadlifts
75 KB swings
10 Deadlifts
100 pikes
AFAP

Workout 2
Part 1
Back Squat 5*5

Part 2
5 Clean and press
6 toes to bar
5 clean and press
9 toes to bar
5 clean and press
12 toes to bar
10 mins AMRAP

Max Efforts: 7/25-7/29

Alrite everyone, another great week for everyone. I was real happy and impressed with the results. So here we go!

Workout 1

12 thrusters

15 KB swings

200m sprint, 100m recovery x3

4 rounds for time

Workout 2

20 pullups

30 pushups

40 squats

50 sit ups

3 mins rest

Results:

Baelis average round time- 3 mins best round 2 mins 46 secs

Beth Rose average round time 3.5 mins best round time 3 mins 18 secs

Workout 3

1000m row

SA overhead lunge

floor press x15

f/s(front and side) raise x10

farmers walk

4 rounds

1000m row

results:

Remy Groh 20.27

JoJo Groh 21.07

Team Challenge

20 pullups

30 pushups

40 squats

50 sit ups

Rower until circuit complete

Rest until circuit complete

4 rounds AFAP 

Winners:

Gaby Groh, Leigh Birnbaum and JoJo Groh

Jen Baelis- Still holding the title another week! Can someone beat her? I'm waiting to see it. Ricky?? JoJo?? Beth?? anyone??

Remy Groh- Yup thats right. Bones Groh takes down mama JoJo. Nice work Rem!

Beth Rose- Nice work again from Guns N Rose. If shes one thing its consistently good. Nice job no both workouts this week!

Team Sandbag(JoJo, Gaby and Leigh) - Good work on the close victory over the spartans.