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Egg Harbor Twp

Last week of The Abmat Challenge - hang in there!

Rest Day!!

Abmat Challenge Day 24 - 120 Sit Ups :)

We appreciate you!

Come out to our Willamstown Member Appreciation Workout and Party today to honor the fallen soldier - Michael Murphy.

Willamstown 

Training:

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

If you have a 20lb weight vest, wear it.

(Last completed 6/25/11)

Next Saturday we will have our Egg Harbor Twp Member Appreciation Workout and Party to honor the fallen soldier - Michael Murphy.

Egg Harbor Twp

ADVANCED

Training:

"Collection"

20 Min/AMRAP

4 Deadlifts - 70-80% of 1 RM

6 Push Ups

80 Singles

(Last completed 10/3/11)

FIRE-BREATHER

Training:

"Collection"

20 Min/AMRAP

4 Deadlifts 70-80% of 1 RM

4 HSPU 45/35lb plates to abmat

20 Double Unders

(Last completed 10/3/11)

Post time, rounds and thoughts to comments.

Training Notes:

This workout should bottleneck.

Everyday is your 'lucky day'...treat it as such

ADVANCED

"Colossal Grace - ADV"

45 Thrusters 115/75

FIRE-BREATHER

"Colossal Grace"

30 Squat Clean and Jerks 185/125

Post time and thoughts to comments.

Supplemental Training:

Focus/Goals Work + Abmat Sit Up Challenge

Training Notes:

Thruster/CNJ - Should be very Challenging.  Max amount of reps TNG should be 4-5 - Modify Up/Down accordingly

How Dairy-you..

ADVANCED

Training:

"Rave - ADV"

5 Rds

400m Run

20 Walking Lunges

20 Abmat Sit Ups

FIRE-BREATHER

Training:

"Rave"

5 Rds

400m Run

10 DB Walking Lunges 35/25lb

20 Abmat Sit Ups

Post time and thoughts to comments.

Supplemental Training:

Focus/Goals Work + Abmat Sit Up Challenge

Grow from within..

ADVANCED

Training:

“The Edge - ADV"

6 Min/AMRAP

5 Ring Rows

10 Hollow Rocks

Rest 2 Min

6 Min/AMRAP

10 Single Leg Deadlifts - No weight

10 Box Jumps 20”

FIRE-BREATHER

Training:

“The Edge"

6 Min/AMRAP

2 Muscle Ups

10 Hollow Rocks

Rest 2 Min

6 Min/AMRAP

5 T2B

10 Single Leg Deadlifts - No weight

Post rounds for each and thoughts to comments.

Training Notes:

Single Leg DL -Hands 

touch ground for each rep.  

Muscle Up - If you are unable to do a Muscle Up Sub 3 Pull Ups + 1 Ring Dip.

Life is like a roller coaster - you should enjoy the ride, not the destination.

ADVANCED and FIRE-BREATHER

Lift:

10 Min

Back Squat @ 30X0

Build to a Heavy Triple

ADVANCED

Training:

"The Vortex - ADV"

Ladder Down 12-1

Defecit Push Ups

50 Singles

FIRE-BREATHER

Training:

"The Vortex - ADV"

Ladder Down 10-1

HSPU Push Ups

25 Double Unders

Post loads, time and thoughts to comments.

Training Notes:

Defecit Push Ups - Use plates, parallettes, etc - Chest to Deck

Hand Stand Push Ups - Use 45/35 plates to abmat

Training:

Complete 12 Def. Push Ups, 50 Singles, 11 Def Push Ups, 50 Singles, etc.

Complete 10 HSPU, 25 Double Unders, 9 HSPU, 25 Double Unders, 8 HSPU, etc.

It's all about the texture...

ADVANCED 

“The Spartan - ADV”

400m Run

Then:

2 Rds

20 KB Swings 1.5/1pd

15 Wall Ball - 1o’

Then:

400m Run

Then:

2 Rds

20 KB Swings

15 Burpees

Then:

400m Run

FIRE-BREATHER

“The Spartan - ADV”

400m Run

Then:

2 Rds

7 Cleans 185/125

15 Wall Ball - 12’

Then:

400m Run

Then:

2 Rds

7 Cleans 185/125

15 Burpees

Then:

400m Run

Post time and thoughts to comments.

Supplemental Training:

Focus/Goals Work + Abmat Sit Up Challenge

Delighted. Smiling. Beaming.

Rest Day!!

Abmat Challenge Day 17 - 85 Sit Ups :)

Let the sun bathe you..

ADVANCED 

Training:

"Immersion - ADV"

Teams of 2

150 Goblet Squats 1.5/1pd

100 Box Jumps 24/20”

50 50ft Sprints

150 V-Ups

FIRE-BREATHER

Training:

"Immersion"

Teams of 2

100 Rolling Pistols

75 Box Jumps 30/24”

50 50ft Sprints

100 T2B

Post time and thoughts to comments.

Training Notes:

1 person works at a time.  You may complete the work in any order you like, but must complete all the repetitions before advancing to the next movement.