Monday 12.15.2014

*We would like to thank all of you, from the bottom of our hearts, for making the our holiday party the blast that it was.  This event is just a small token of our appreciation for you putting your trust in us and for choosing to spend your time training with us.  Each of you brings your own unique self (which makes our jobs the best in the world), and this party is always a great reminder of that.We also want to extend an extra thank you to those that donated their time helping to set up and break down the gym. "Many hands (truly) makes light work."Finally, thank you all for your donations for the Rhode Island Community Food Bank! The winners of our raffle are Donna Wilson and Hogan Vivier!  You can claim your gift certificates at the office.

"FITNESS"

A. Five sets of:Back Squat x 3-5 reps* @30X1Rest 30 secondsToes to Bar or Knee Raises x 6-8 repsRest 30 secondsPushups x 10-15 reps @2011Rest 90 seconds*Start at the heaviest load lifted for 6 reps last week and build as ableB. Complete as many rounds and reps as possible in 5 minutes of:3 Dumbbell Burpees5 Dumbbell Renegade Rows (each arm)7 Dumbbell Thrusters

"PERFORMANCE"

A. Back Squat*Set 1 – 3 reps @ 80-85%*Set 2 – 2 reps @ 85-90%*Set 3 – 1 rep @ 90-95%*Set 4 – 3 reps @ 85-90%*Set 5 – 2 reps @ 90-95%*Set 6 – 1 rep @ 95-102%*Set 7 – 6 reps @ 80-85%Rest 2 minutes between sets*Work as closely to these percentages as you can.  If you need to back off a little bit, that is OK, but be sure that the second 3-2-1 wave is heavier than the first.B. Complete as many rounds and reps as possible in 5 minutes of:3 Dumbbell Burpees5 Dumbbell Renegade Rows (each arm)7 Dumbbell Thrusters(Recommended weights: Men = 45-50 lbs;  Women = 30-35 lbs)

"COMPETITION"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%followed by…Every 3 minutes, for 6 minutes (2 sets):Back Squat x 1 rep @ 101+%B. Three sets of:Tall Jerks x 3 repsImmediately followed by…Five sets of:2 Jerk Dips + Jerk(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)Rest as neededUse Jerk Blocks if possible.C. Every 3 minutes, for 24 minutes (8 sets):Row 250/200 MetersNote times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but I want to see what our recovery looks like after 95+% efforts.D. Three sets of:Glute-Ham Raises x 8 reps @ 3011Rest as neededSingle-Arm DB Row x 10 reps each @ 2111Rest as needed

"ENDURANCE"

On the Airdyne or Assault Bike:5 Minutes for Max CaloriesRest 5 minutes4 Minutes for Max CaloriesRest 4 minutes3 Minutes for Max CaloriesRest 3 minutes2 Minutes for Max CaloriesRest 2 minutes1 Minute for Max Calories