FRIDAY 09/16/2016
MARIO G IN THE PLACE TO BE AKA”B”
BIRTHDAY WOD
3 ROUNDS
9 CLEAN N JERKS @135/85
16 K.B. SWINGS @70/53
88 DOUBLE UNDERS
9 STRICT PULL UPS
16 BENCH JUMP OVERS
28 CALORIE ROW
Thursday 09/15/2016
STRENGTH
DEADLIFT
5X5 OF 75% OF 1 REP MAX
WOD
20 MINUTE AMRAP
7 DEADLIFTS @185/105
8 BURPEES OVER BAR
9 LUNGES WITH WALL BALL
10 WALLBALLS
Wednesday 09/14/2016
Strength:
Bench Press 4 x 5 @ 70%
WOD:
CHIPPER
80 DOUBLE UNDERS
70 SIT UPS
60 PUSH UPS
50 EVIL WHEELS
40 WALL BALLS
30 TOES TO BAR
20 HANDSTAND PUSH UPS
10 THRUSTERS @115/85
EXTRA CREDIT
STRENGTH PORTION
4 SETS OF 20 BICEP CURLS WITH DUMBELLS AT SCALED WEIGHT BUT NOT TOO LIGHT.
30 SECOND REST AND THEN 15-20 SHOULDER SHRUGS WITH SAME DUMBELLS.
Tuesday 09/13/2016
STRENGTH:
Back Squat
7×3 @ 70% of 1RM
WOD:
15 minute AMRAP
10 Ring Dips
15 Box Jumps
20 Slam Balls 30/20
Monday 09/12/2016
9/11 Memorial WOD
900 meter Run
11 T2B
11 Deadlift @ Body Weight
11 Strict Pull Ups
11 DL @ BW
11 Kettlebell Swings 53/35
11 DL @ BW
11 Wallballs 20/14
11 DL @ BW
11 Burpees
2 Tower Runs with KB
Nutrition for Health and Wellness
El Centro Sector Honorfit is hosting a 1-day “Nutrition for Health & Wellness” class. This class is intended to educate students about the basics of nutrition, meal planning, online nutrition tracking and supplementation that can assist one in achieving their health and fitness goals.
With the implementation of the Physical Fitness Program on August 16, 2015, employees within CBP have already begun to partake in their improvement for health and wellness. With the right amount of exercise and healthy dietary habits, we shall be one step closer to reaching our personal lifestyle goals. This would be a great opportunity to come and ask those unanswered questions that we are sometimes afraid to ask.
WHEN: September 14, 2016
WHERE: ELC Training; Classroom A
TIME: 8:00 a.m.-10:00 a.m. & 2:30 p.m.-4:00 p.m. (2 Classes)
Dress: Uniform of the Day
If interested in participating, please reply to BPA Salvador Sanchez and myself NLT 4:00 p.m. on Tuesday, September 13, 2016.
Thank you.
Friday 09/09/2016
WOD:
25 Power Snatches @ 95/65
20 Floor Press
15 Push Press
10 Power Cleans
5 Bear Complex
EMOM: 5 air squats
Rest 5 min.
Run 4 laps
Row 2K
Run 2 laps
Row 1K
Reminder: BTWB
CFP athletes,
Please remember to sign up and/or log your results into Beyond The White Board (BTWB). If you have yet to sign up, please see one of the coaches so we can get you signed up. If you have already signed up, please remember to log as much as you can. BTWB is an extremely helpful tool that allows you to see how much you’ve progressed over time, especially if you’re consistent about attending our classes. BTWB allows you to see your strengths as well as the things you need to work on. If you have any questions, please don’t be shy.. Come ask any of the coaches and we’ll get you squared away.
It’s completely FREE and there’s even an app for that.
Or search for the app on your electronic device of choice
Thursday 09/08/2016
STRENGTH: Back Squat
5×3 @ 80% of 1RM
WOD:
18 Min. AMRAP
6 Front Squats @115/95
8 Burpee Pull Ups
10 Deadlifts @115/95
Wednesday 09/07/2016
STRENGTH:
Push Press: Heavy Singles
1-1-1-1-1-1
WOD: Pure Abs
3 Rounds
20 slam ball sit ups with partner (20/10)
20 Russian twists with slam ball
20 butt ups with partner
20 side bends with kettle bell (35/26)
Then…
MAX PLANK HOLD FOR TIME