Goal Check In

1/17/19

Workout of the Day

15 Minute AMRAP w/ a Partner

100 Calorie Row (Switch as needed)

100 Toes to Bar (Switch as needed)

AMRAP Rope Climb

OLY CLASS:

A.) 5 Sets:

2 Power Snatches (Moderate weight)

1 Full Snatch

2 OH Lunges

Rest 2 Minutes

(15 Minute time Cap)

B.) Build to a heavy single snatch in 10 minutes

       WEDNESDAY   Are you aware that we offer a meal prep service that delivers to the gym? That’s right! nutrition plays the biggest role when it comes to changing your health and body composition. If you’re feeling overwhelmed about what to cook or even how to cook, these guys can get you inspired with their weekly menus.   If you want to lose weight, it’s all about portion control. If you're consuming more calories than you are expending, then it has to go somewhere and it’s right where you don’t want it.   Each meal comes with nutritional information and keeps your caloric intake in check.   To find out more, scroll through the post below to see what they have to offer next week. If you want to give it a try, simply click the link below and make your order. Orders will be delivered to the gym Monday, January 14th around 9am.    https://ordering.chompnola.com                                           View this post on Instagram                                          New Menu Is Live! Have a health and fitness related resolution for 2019? Let #TeamChomp handle your meal prep needs while you work your way to success! - Order Closing: Thursday January 10th at Midnight Delivery Day: Monday January 14th    A post shared by   Chomp Nola  (@chomp_nola) on  Jan 7, 2019 at 12:42pm PST               Workout of the Day   A.) Mobility Tune Up  -Hip flexor (1 minute each leg)   -Lat opening (1 minute each arm)  -OHS Mobility (1 minute each arm)    B.). Kipping Fundamentals  B1. Arch hollow x 20  B2. Arch Hollow Pull-down x 15  B3. Arch Hollow to TTB x 10  B4. Arch Hollow to Butterfly x 10    C.) For Time:  50 Pull-ups  50 Deck Squats   50 TTB

1/9/19

Workout of the Day

A.) Mobility Tune Up

-Hip flexor (1 minute each leg)

-Lat opening (1 minute each arm)

-OHS Mobility (1 minute each arm)


B.). Kipping Fundamentals

B1. Arch hollow x 20

B2. Arch Hollow Pull-down x 15

B3. Arch Hollow to TTB x 10

B4. Arch Hollow to Butterfly x 10

C.) For Time:

50 Pull-ups

50 Deck Squats

50 TTB

*If you can do 40+ Kipping pull ups unbroken, do Chest to bar pull ups.

CHOMP NOLA ORDER

CHOMP NOLA ORDER

1/4/19

Workout of the Day

A. Tempo pulls x 20

B. Tall clean x 20

C. Power Clean x 20

+

D. 2 min AMRAP Power Clean (155/105)

Rest 1 min

X 3

E.) For 5 minutes (Every minute move hands further apart)

Kneeling in front of box w/ PVC pipe in both hands.  Use core to pull torso down into box/towards ground.

F.) For 4 minutes (2 minutes each arm)

Supinated banded stretch.  Keep should square to band.  Keep elbow extended. Use core to pull torso towards ground.

GCF Services

1/3/19

Workout of the Day

A1. Ring row Hold x 30 sec Hold; rest 30 secs

A2. Bottom of Dip x 30 sec; rest 30 secs x 3


B.) 3 sets for quality

5 (Weighted)Strict pull-ups

5 (Deficit)Strict HSPU’s

20-30 sec Hanging L -Hold

Rest 60 secs


C.) 8 min AMRAP

-10 Toes to Bar

-10 Hand Release Pushups

-20 Back Extensions

-10 Glute Bridge

OLY CLASS

2 Minute on/ 2 minutes Off x 6 (24 minutes)

AMRAP:

Power Snatch (155/115)