POSTED DATE: TUESDAY, OCTOBER 31ST 2017
What if I told you there was a plan you could stick with for the REST of your life and not just for a short 30 days like most diets!!!!
Eating for Success is where you get the right amount of food for your body and training! Tools you can use LIFE-LONG!
Can you have cookies on this plan?
Can you have you pizza?
How about Wine?
Meet Sara who just finished up with her 1st 6 weeks Eating for Success! By the end of her plan she was consuming on the average...
490 Grams of Carbs
EMOM - 12 minutes
1) Turkish Get-Ups - 2/2
2) Double Unders - :40s Max Reps
3) Supine Ring Rows - :40s Max Reps
27-21-15-9 reps of
20m Sprint = 1 rep (end line to end line; both hands must touch floor!)
AMRAP - 12 minutes
2:00 Row (Comfortable Pace)
15/15 Banded Trunk Twists
3/3 TGU (Slow and Controlled)
1/1 1-arm DB squat clean thruster
1 strict pull up
2/2 1-arm DB squat clean
2 pull ups
.....continute on as many rounds as possible
POSTED DATE: MONDAY, OCTOBER 30TH 2017
Meet our Man Crush Monday #MCM
What got you started at Momentum?
To be an example for my kids and to gain knowledge so I’m able to encourage my kids by working out beside them.
If you could give advice to the Dean a year ago when first starting what would it be?
The time invested is well worth it, don’t question yourself if it’s worth the effort and cost.
Have you ever won a trophy or medal?
Yes, wrestling in high school.
Did you ever keep a New Year’s resolution?
I don’t make them, I make adjustments real time.
Which skill would you love to learn?
If money was not a concern what would you do every day if you didn’t work?
Volunteer and help others, along with annoying my wife even more than I currently do.
Do you have any hidden talents?
That I have my Pilots license.
If you could pick anyone from history to meet who would it be and why?
Adolf Hitler so I can give him a knuckle sandwich and show him my nifty Smith and Wesson.
If you had magical powers name something that you’d change.
I have a couple items
Remove hate from within every one and never let the temperatures in Wisconsin get below 25º.
Who is your man crush in the gym?
Ohhh, this is easy! Mr. Bandana (aka Kent) as I wish I could look that good in a bandana!
Front Squat - 2 reps - E90s - 7 sets
Sets 1-3 = 2 Zombie Squats
Sets 4-7 = 2 Front Squats
WOD: "Buzzer Beater"
3 rounds of:
7 minute AMRAP's of:
Buy-In: Row 1,000 Meters
Then in remaining time...AMRAP
7 Toes to Bar
--Rest 2 minutes between sets--
AMRAP - 30 Minutes
10 Ring Push-Ups
20m seal walk (Feet on 10# steel plate)
20 Russian swings with lateral step
15 Calorie Bike
Stretch - Coaches choice
Burpees For Boobs
POSTED DATE: SATURDAY, OCTOBER 28TH 2017
Burpees For Boobs is our fundraiser for LOCAL breast cancer patients to assist them in travels for cancer treatment.
Last year we raised $2000 that went towards Kwik Trip gift cards for local cancer patients traveling for treatment!
To start the morning off we will have the opportunity to hear from local educator, breast cancer survivor, wife and mother, Michelle Glaser.
Then comes the WOD... Respect the Rack!
ALL ARE WELCOME!
REMEMBER TO WEAR PINK TO SUPPORT OUR FIGHTERS AND SURVIVORS!
WOD: "Respect the Rack"
3 rounds for reps of:
Rower For Calories
Box Jumps or Step-Ups
G2OH w/ Plate
(1 minute of work / 15s transition between movements)
POSTED DATE: FRIDAY, OCTOBER 27TH 2017
2 Hang Power Clean+1 Clean - E90s - 6 sets
18 Min AMRAP
50 Wall ball
30 Deadlifts 205/135
20 Front squats
Tabata Pillar plank to press up
18 Min AMRAP
800m run/400m for second round
40 Wall ball
20 KB Deadlifts
15 KB swing
10 KB Goblet squats
POSTED DATE: THURSDAY, OCTOBER 26TH 2017
EMOM for 12 mins
- 1) 1 arm DB Overhead squat - 3 reps/side, AHAP
- 2) Ring Muscle-ups - Low Ring transitions - Ring Dips (shooter's choice; scale accordinly) - :40s Max Reps
- 3) Hollow Hold - 40s
50 Thrusters 135/95
On every break complete the following
-17 min cap-
AMRAP - 10 minues
- 1 arm DB Overhead lunge, 20 steps
- Box dips, 10 reps
- 30 Flutter kicks
WOD 20 min AMRAP
5 KB Swings
5 Wall ball
5 Box jumps
15 KB Swings
15 Wall ball
15 Box jumps
25 KB Swings
25 Wall ball
25 Box jumps