Friday 180608
POSTED DATE: FRIDAY, JUNE 08TH 2018
NEWS
Patrick
CrossFit
Performance Care:
3 x
KB Psoas Mobilization: 5 each
Glute Bridges: x 12 with 3 second hold @ top
Curl Ups: 12 reps
DockWOD:
RX
100 G2OH w/ Plate (45/25)
1600m Run
100 Walking Lunge Steps
100 Hammer Strikes
*Break reps/distance however you want to.
Fitness
100 G2OH w/ Plate (35/25)
1600m Run
100 Walking Lunge Steps
100 Hammer Strikes
Slimdown
75 G2OH w/ Plate
1000m Run
75 Walking Lunge Steps
75 Hammer Strikes
Extra Credit
Plate workout:
3 x
10 plate frontal raises
10 plate curls
10 behind the head plate tricep extensions
10 Plate Halos – each way
3 x
KB Psoas Mobilization: 5 each
Glute Bridges: x 12 with 3 second hold @ top
Curl Ups: 12 reps
DockWOD:
RX
100 G2OH w/ Plate (45/25)
1600m Run
100 Walking Lunge Steps
100 Hammer Strikes
*Break reps/distance however you want to.
Fitness
100 G2OH w/ Plate (35/25)
1600m Run
100 Walking Lunge Steps
100 Hammer Strikes
Slimdown
75 G2OH w/ Plate
1000m Run
75 Walking Lunge Steps
75 Hammer Strikes
Extra Credit
Plate workout:
3 x
10 plate frontal raises
10 plate curls
10 behind the head plate tricep extensions
10 Plate Halos – each way
MOFit
Performance Care:
3 x
KB Psoas Mobilization: 5 each
Glute Bridges: x 12 with 3 second hold @ top
Curl Ups: 12 reps
DockWOD:
100 G2OH w/ Plate (45/25)
1600m Run
100 Walking Lunge Steps
100 KB Teapots (50 each)
*Break reps/distance however you want to.
Extra Credit
Plate workout:
3 x
10 plate frontal raises
10 plate curls
10 behind the head plate tricep extensions
10 Plate Halos – each way
3 x
KB Psoas Mobilization: 5 each
Glute Bridges: x 12 with 3 second hold @ top
Curl Ups: 12 reps
DockWOD:
100 G2OH w/ Plate (45/25)
1600m Run
100 Walking Lunge Steps
100 KB Teapots (50 each)
*Break reps/distance however you want to.
Extra Credit
Plate workout:
3 x
10 plate frontal raises
10 plate curls
10 behind the head plate tricep extensions
10 Plate Halos – each way
Thursday 180607
POSTED DATE: THURSDAY, JUNE 07TH 2018
NEWS
HUGE Thank you to everyone who came to our Memorial Day #Murph Event!
Because of your generosity we were able to raise $500 to go towards @thenextobjective.
We are beyond blessed to get the opportunity to work with such an amazing #community of people.
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#giveback #veterans #memorialday #eauclaire#fitness #momentumsportfitness #momentum#crossfit715 #getmo
Because of your generosity we were able to raise $500 to go towards @thenextobjective.
We are beyond blessed to get the opportunity to work with such an amazing #community of people.
.
.
.
.
#giveback #veterans #memorialday #eauclaire#fitness #momentumsportfitness #momentum#crossfit715 #getmo
CrossFit
Strength: Back Squat
Set 1: 10 reps w/ Empty Barbell
Set 2: 8 reps (Light weight)
Set 3: 6 reps (increase weight)
Set 4: 3 reps (increase weight)
Take 14 minutes and work though the following sets of Squats and build to a heavy BUT perfect 3RM.
WOD: “Shock Collar”
EMOM – 15 minute
- 1) 15 Wall Ball Shots
- 2) Pillar Plank
- 3) 20/16 Calorie Bike
Cooldown:
Banded Supported Squat hold – 3 sets of 30s on/30s off
MOFit
WOD:
EMOM - 20 minutes
1) 15 DB Thruster
2) Pillar Plank
3) 20/16 Calorie Bike
4) 30 seconds Lateral Plyo Skier (12'' box)
Performance Care:
3 x for Quality of:
DB Lateral Raises - 15 reps
1/2 kneeling KB Halos - 10 each direction
EMOM - 20 minutes
1) 15 DB Thruster
2) Pillar Plank
3) 20/16 Calorie Bike
4) 30 seconds Lateral Plyo Skier (12'' box)
Performance Care:
3 x for Quality of:
DB Lateral Raises - 15 reps
1/2 kneeling KB Halos - 10 each direction
Wednesday 180606
POSTED DATE: WEDNESDAY, JUNE 06TH 2018
NEWS
Congratulations to Momentum Committed Club Members for the Month of May!
Motivation is what gets you started. Commitment is what keeps you going!
Motivation is what gets you started. Commitment is what keeps you going!
CrossFit
Skill Strength: Handstand Push-Ups
3 x 3 Strict Handstand Push-Ups
3 x 3 Handstand Push-Ups w/ Abmat(s)
3 x 3 Pike Push-Ups
WOD: “Rowing Diane”
RX
21-15-9 reps of
Handstand Push-Ups
Dead Lifts (225/155)
Calorie Row
Fitness
12-9-6 Handstand Push-Ups
21-15-9 Dead Lifts (185/135)
21-15-9 Calorie Row
Slimdown
15-12-9 reps of
Pike Push-Ups
Dead Lifts
Calorie Row
(12 minute Cap)
Performance Care:
3 x for quality of:
1-arm Ring Row – 15 reps each
Sumo Inchworms – 10 reps
Lateral Leg Swings – 10 each
Cooldown:
Active Hamstring Stretch – 60s each
3 x 3 Strict Handstand Push-Ups
3 x 3 Handstand Push-Ups w/ Abmat(s)
3 x 3 Pike Push-Ups
WOD: “Rowing Diane”
RX
21-15-9 reps of
Handstand Push-Ups
Dead Lifts (225/155)
Calorie Row
Fitness
12-9-6 Handstand Push-Ups
21-15-9 Dead Lifts (185/135)
21-15-9 Calorie Row
Slimdown
15-12-9 reps of
Pike Push-Ups
Dead Lifts
Calorie Row
(12 minute Cap)
Performance Care:
3 x for quality of:
1-arm Ring Row – 15 reps each
Sumo Inchworms – 10 reps
Lateral Leg Swings – 10 each
Cooldown:
Active Hamstring Stretch – 60s each
MOFit
Performance Care:
AMRAP - 12 minute for Qualifty
1-arm Ring Row - 15 reps each
Sumo Inchworms - 10 reps
Lateral Leg Swings - 10 each
WOD:
For Time
Run 800 meters
21 Calorie Row
21 Dead Lifts
21 Pull-Ups
21 Burpees
Run 800 Meters
15 Dead Lifts
15 Calorie Row
15 Pull-Ups
15 Burpees
Run 800 Meters
9 Dead Lifts
9 Calorie Row
9 Pull-Ups
9 Burpees
AMRAP - 12 minute for Qualifty
1-arm Ring Row - 15 reps each
Sumo Inchworms - 10 reps
Lateral Leg Swings - 10 each
WOD:
For Time
Run 800 meters
21 Calorie Row
21 Dead Lifts
21 Pull-Ups
21 Burpees
Run 800 Meters
15 Dead Lifts
15 Calorie Row
15 Pull-Ups
15 Burpees
Run 800 Meters
9 Dead Lifts
9 Calorie Row
9 Pull-Ups
9 Burpees
Tuesday 180605
POSTED DATE: TUESDAY, JUNE 05TH 2018
NEWS
***Save the Date***
2nd Annual Buds & Suds - Friday, June 15th @ 6:00pm
Come out for some surprise team workouts, then stick around after for some liberations with friends.
2nd Annual Buds & Suds - Friday, June 15th @ 6:00pm
Come out for some surprise team workouts, then stick around after for some liberations with friends.
CrossFit
Strength: Bench Press
Set 1: 10 reps w/ Empty BB
Set 2: 6 reps (Moderate weight)
Set 3: 4 reps (Increase weight’s)
Set 4: 3 reps (Increase weight’s)
Take 14 minutes and work though the following sets of Bench Press and build to a heavy BUT perfect 3RM. Increase wts from 5/16)
WOD: “Tabata whatcha mama gave ya”
Tabata 1: Calorie Bike (single modality)
Tabata 2: Alternating L-Hang and Push-Ups
Tabata 3: Alternating Banded Tricep Extensions and DB Bicep Curls
Cooldown:
Tall Pillar Peck Stretch – 30s Each
Extra Credit
50 total Hollow Rocks
MOFit
WOD: "Tabata my Tuesday"
1) Calorie Bike
2) Alternating L-Hang and Push-Ups
3) Alternating Banded Tricep Extension and DB Bicep Curl
4) Alternating Slamball and Burpees
5) Alternating Box Step-Ups and Reverse Lunges
*Rest 1 minute between tabata interval couplets
Performance Care:
AMRAP - 8 minutes for quality
1-arm DB Bench Press - 10 Reps each
Banded Pillar Rotations - 10 reps each
1) Calorie Bike
2) Alternating L-Hang and Push-Ups
3) Alternating Banded Tricep Extension and DB Bicep Curl
4) Alternating Slamball and Burpees
5) Alternating Box Step-Ups and Reverse Lunges
*Rest 1 minute between tabata interval couplets
Performance Care:
AMRAP - 8 minutes for quality
1-arm DB Bench Press - 10 Reps each
Banded Pillar Rotations - 10 reps each
Monday 180604
POSTED DATE: MONDAY, JUNE 04TH 2018
NEWS
Meet Sara Brantner our June SWEAT Athlete of the month! Sara is one of our most consistent members at SWEAT. If you are looking for some accountability reach out to Sara! It has been fun to watch you grow as an athlete, Sara! Keep up the good work!
1. When did your fitness journey start?
I have always worked out here and there. I started working out consistently with coach Alicia when she was teaching at another gym.
2. What made you join SWEAT and when did you start?
I started SWEAT when it first opened. I followed Coach Alicia over there because I enjoyed her workouts and how she pushed me to work harder.
3. What results have you noticed since you have joined SWEAT?
I am a lot stronger , more energy, I even started to like running again. 
4. What is your favorite thing about SWEAT?
I enjoy all of the trainers. They have all helped me in my fitness journey and I learn something new from them every time I go! Also, the members that go there are some amazing people as well!
5. What advice would you give someone beginning their fitness journey?
Just walking through the door, you are starting your journey… Never feel intimidated on what you see inside because everyone started there and if others can so can you. You will meet some great people working out at SWEAT that are willing to help you succeed on whatever you choose just by walking through those doors for weight loss, strength or just meeting new people.
CrossFit
Performance Care:
AMRAP – 10 minutes of quality (3-5 sets)
Overhead Barbell Hold: 30 seconds, goal is 100% your strict press, scale as needed.
Double KB Front Rack Carry: 40M @ heavy weight, this should be challenging!
WOD Prep:
1x
9 Calorie Row
9 KB Swings
3 Burpee Broad Jumps
6 Push Press
3 (each) KB Bent Over Rows
WOD:
RX
AMRAP – 14 minutes
60/50 Calorie Row
50 KB Swings (53/35)
40 meter Burpee Broad Jumps
30 Push Press (105/75)
20 1-arm KB Bent Over Rows (each arm; break up reps however)
Fitness
AMRAP – 14 minutes
60/50 Calorie Row
50 KB Swings (35/26)
40 meter Burpee Broad Jumps (down and back)
30 Push Press (75/55)
20 1-arm KB Bent Over Rows (each arm; break up reps however)
Slimdown
AMRAP – 14 minutes
60/50 Calorie Row
50 KB Swings
40 meter Broad Jumps (stabilize)
30 Push-Press
20 1-arm KB Bent Over Rows (each arm; break up reps however)
Cooldown:
Pillar Lat Stretch – 30s each side
MOFit
Performance Care:
AMRAP – 10 minutes of quality (3-5 sets)
60s Push-Ups Hold.
Waiter Carry: 40M @ heavy weight, this should be challenging!
WOD: AMRAP - 20 minutes60 Calorie Row
50 KB Swings
40m Burpee Broad Jumps
30 Wall Ball Shots
20 1-arm KB Bent Over Rows (each)