Gym: olga

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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

Overhead tossin'

Olga gets good full body extension when throwing the heavy medicine ball overhead (for distance)

Overhead Ball Toss:

The overhead ball toss tests overall full body power/explosiveness. How do I do it? Start off by standing facing away from the direction you will be throwing, with your heels at a start line. The starting position is with the ball in both hands, held above the head, with arms extended. Keep your arms extended, swing the ball down between your legs while flexing the knees. Then in one motion the ball is flung up and back over your head (just like swings - to see a "how to" on swings CLICK HERE). Several practices may be required to get the best trajectory for maximum distance. You can fall backward over the start line after the ball is released.

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

WORKOUT:
FOR TIME
Cross Jacks x 100
Squats x 50
Swings x 80
Press Out x 40
Cross Jacks x 60
Squats x 30
Swings x 40
Press Outs x 20
Burpees x 20

We like to... MOVE IT!

DeadLift walks... adding 95-155lbs to your body weight? Not a problem for Olga and Dennis! They prove to be machines... yet AGAIN!

Articles that can help you transform your body:

"Trying to find a balance"

"I need help"

"Detox me, PLEASE!"

WORKOUT:

PART I:

DL 3x10

PART II: super-set 3x10

DB front squat

Hip extension

PART III: 10min

OH squat x 10

D/u x 15

Burpee x 5

Mother & son push each other

Olga and son Rocco push each other on floor bench presses during Wednesday's AM class

Looking for recipes?: Recipe archive

WORKOUT:
Each exercise below performed for maximum reps within the given time frame
PART I: 2min
Push ups
PART II: 2min
Sit ups
PART III: 5min
Swings
PART IV: 5min
Jump rope

OR (if you've already done the workout above on Monday)
10-9-8-7-6-5-4-3-2-1
C+P 95/75/45)
100-90-80-70-60-50-40-30-20-10
Jump Rope

Body-weight hamstring curls

Dennis, Andrea, and Olga working hard

B/w Hamstring Curls/drops: From kneeling position, descend to the floor. Keep body extended with the hips flat at all times. Do not allow the hips to pike and the glutes to extend out behind, as this is simply the body seeking to escape from the strain of the movement. Using either the hands or the assistance of a partner to provide just enough assistance to complete the repetition.

Recipe Of the Day: Apple chips

WORKOUT:

5 ROUNDS
10x Goblet Squat (70/45)
15x Rows
200x Jump rope
25x Swings

Weight is the same for every exercise

Saturday AM = hard work

"There's no telling how many miles you will have to run to chase a dream."

Recipe Of the Day: Sausage stir fry

Workout:

PART I:
5x5 TGU
PART II:
Tabata: squat
PART III:
Tabata: shoulder press

Blurry vision

Olga moves so fast when doing here plyo jumps -that our camera can't keep up!

Recipe Of the Day: Banana almond pancakes

Workout:

5min per exercise * max rep, 1min break between

Wall ball (20/14)

Dips

Lunges (alternating)

Jump rope

Elevate your game

BL & Olga working on elevated push ups... All the way down & full extension. Nice job ladies!

Recipe Of the Day: Ham, applesauce, and almonds

Workout: For time

250x crunches

50x lunges

25x chin ups

50x swings

25x sit ups

500x jump rope skips

Improving on the Ropes...

Olga's been working the jump rope this week... Speed rope drills, isolated jumps, alternating skips, and getting down her first double unders! All that practice is paying off! GREAT JOB!

Recipe Of the Day: Baked Eggs in Bacon Rings

Workout: Finding your 1rm on Thrusters

Drill: Muscle ups & Kips

Mother-Daughter rows

Nothing says bonding like a Mother-Daughter row workout (Olga and Maria working out hard-during Saturday's workout).

Recipe Of the Day: Chicken Fajita Salad

Drill: Snatch drills + Wall climbs
Workout: For Time
21-15-9
Hang Snatch (155/135/95 or 115/75/45)
Box Jumps(30/22/12)

"Filthy 60"

Rocco, Olga, and BL killing the burpees in the AM (during filthy 60)

Workout: "Filthy 60"

60 seconds * max rep, 60 seconds rest

Box Jumps (32",22",12")

Pull ups (reg, jump)

Swings (35,25,15)

Walking Lunges

Knee-2-Elbow

PushPress (95,75,45)

SLDL (95,75,45)

WB (20,14)

Burpees

Double Unders

Count reps for each, note them on rest, add at end for totals

Recipe Of the Day:

PB & J (Paleo style)

Progressing the reps...

Recipe Of the Day:

How to roast a Pumpkin


20min AMRAP (from 10/6): 1 SLDL + 2 burpees (+1 SLDL +2 burpees/round)

Times (I apologize if your time/rounds is not list, please comment or e-mail me w/ corrections):

Al: 10 burpees + 4 SLDL

Maria: 10 burpees + 20 SLDL

Olga: 10 burpees + 15 SLDL

Chrissy: 9 burpees + 18 SLDL

How fast can you finish?

Recipe Of the Day:

Lentil Salad w/ Sausage & Apples

(5rounds) 3xTGU (each side), 6xBroad jumps, 12xSpades

7PM group results:

Michelle (15lb) 21:12

Tony (75lb) 24:15

Ron (50lb) 4rounds + 3(L)TGU

Olga (10lb) 13:15

Maria (15/20lb) 13:05

Frank (75lb) 25:00

Al (25lb) 4rounds + 3(L)TGU + 1(R)TGU

Farmer walks

Recipe Of the Day

Beanless Chili

Olga, Betty Lou, and Rocco moving quickly on their farmer walks during Monday's AM workout.

NP FAIR

Recipe Of the Day:

Zucchini Berry Muffins

Michelle, Rocco, Olga, Anthony, Carmine, and Ron representing Gym Revolt @ the New Providence Fair this Sunday. Guess you guys weren't that tired from Fight Gone Bad? :-)