Push up + fly

Olga and Maria showing off the guns!

Prisoner push ups + fly:

Start off in a push up position add weight in one hand. Put your forearm, the one with the weight in it, on the floor perpendicular to your body. Perform a push up while keeping your one forearm on the floor and relying on your opposite arm to do the pushing. Once your arm with no weight in it is fully extended, take your arm with the weight in it off of the floor and raise it up until it becomes parallel with the floor. Repeat

---

Looking for recipes, articles, and information on dieting? G.R. archives

---

PART I: 3x6-8
Sumo DL(elevated feet)
PART II: 10-9-8-7-6-5-4-3-2-1
DB DL
Swings 
Box Jumps

Crunch-Time w/ Maria

Maria always enjoys adding weights to her ab exercises.

Want to try these?  Lying flat on the floor on your back, bend knees so both feet are flat on the floor. Grab a plate (weight pending on the individual -no need for it to be heavy) extend arms straight out. Try to keep arms at a 90 degree angle to the body and the feet flat at all times. Next, sit up until the plate is even with the plane of the feet (take note of progression in picture above). Repeat.

---

Recipe Of the Day: Watermelon freeze

---

WORKOUT

4 ROUNDS: max rep for given time

60 sec x Left arm swing
30 sec x BREAK
60 sec x Pop push ups
30 sec x BREAK
120 sec x Jump Rope
30 sec x BREAK
60 sec x Right arm swing
30 sec x BREAK

Fight to the finish

Maria D. and Michelle work hard to finish first in the paired off workout this week!

---

Recipe Of the Day: Baked eggs in bacon

---

Workout: 
3 Rounds (1min *max rep, 1 min break between rounds)
DB Thrusters (25/15/8)
Sit ups
SDHP (95/75/45)
Pistols
L-passes

HAPPY BIRTHDAY

TO G.R. TWINS:
 
CARMINE
 & 
MARIA!

 Recipe Of the Day:

Herb and Prosciutto stuffed steak

Michelle, Maria D, and Maria S teaming up on Tuesday night's workout to complete: 500 v-ups, 300 push ups, and 200 thrusters.  GREAT JOB ladies!

Workout Of the Day:

10 ROUNDS

1min each

SDHP (75/45lb)

squat jump plyo

 Maria S. and Maria D. working hard on their overhead lunges.

A great staple exercise for full body stability, the OH Lunge targets the lower body, particularly: the quads, hamstrings, and glutes with the lunge motion.  The additional pressure of weight overhead creates a reaction from the shoulders, upper pecs, upper & lower traps, and core (MLS=mid-line stabilization: back/abs & prime movers) to engage for stability.


This is also a great way to challenge your balance one leg at time.  OH Lunges help improve your overall isolated balance, stability, and strength.  

Recipe Of the Day:

Grilled pork chop with tomato peach relish