Author Archives: Gym Punch

Thursday Training

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“Tell me, what is it you plan to do
with your one wild and precious life?”
-Mary Oliver

Thursday Training Week 2

STRENGTH
Squat Day 5×3
Goal Work

CONDITIONING
Alternating OTM x 12 minutes
10 Ring Rows or 4-8 Pullups
6-10 MB Shuttles

HOME WORKOUT

STRENGTH
Lunges 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
Accumulate 5 minutes in a Plank Hold (top of pushup)
Accumulate 4 minutes in a Leg Lift Hold (feet 6 inches off ground, legs straight)
Accumulate 3 minutes in a Squat Hold (bottom of squat)

Wednesday Training

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“You feel your strength in the experience of pain.”
― Jim Morrison

Wednesday Training Week 2

STRENGTH
Press Day 5×3
Goal Work

CONDITIONING
30 seconds on 30 seconds off x 3-5 rounds
Row or Bike
Pushups
DB Hang Snatch
Leg Lifts or T2B/K2C

HOME WORKOUT

STRENGTH
Pushups 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
30 seconds on 30 seconds off x 3-5 rounds
Mountain Climbers
Chest Touches
DB Hang Snatch or Jumping Squats
Leg Lifts

Tuesday Training

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There are no secrets to success. It is the result of preparation, hard work, and learning from failure. ~ Colin Powell

Tuesday Training Week 2

STRENGTH
Pull Day 5×3
Goal Work

CONDITIONING
For time
50 Wallballs
50 MB Situps

Red version – 75 each
Green version – not for time 5×10 each

HOME WORKOUT

STRENGTH
Good Mornings 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
For time
50 Squats
50 Situps

if you’re awesome, do 75 instead

Monday Training

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Maintaining a complicated life is a great way to avoid changing. ~ Elaine St. James

Monday Training Week 2

STRENGTH
Squat Day 5×3
Goal Work

CONDITIONING
8 minutes, go as high as possible
2 Double Unders
2 Ball Slams
4 of each
6 of each
8 of each
continue to add 2 reps until the clock stops

Red version add 5 DU
Green version add 5 Singles

HOME WORKOUT
STRENGTH
Lunges 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
8 minutes, go as high as possible
2 Situps
2 Pushups
4 of each
6 of each
8 of each
continue to add 2 reps until the clock stops

2015 Fittest in Dansville Final Standings

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2015 Fittest in Dansville

Fittest in Dansville Week 4 Standings

cross-the-plank-fit

DFC FID 2015 W4

Fittest in Dansville: Week 3 Results

ass

2015 FID Regular

2015 FID Scaled

Sometimes you go looking for motivation…

bearSometimes motivation finds you!