Tuesday, September 22nd

Strength Testing Week!

A) Build to a 5 RM Push Press

B) 2 x 7 minute AMRAPS with 3 minutes rest between
200m Run
5 Strict Pull-ups
10 Burpee
15 Air Squat

Consistency is Key

Consistency is Key

Last week I talked about continuing to practice those things that you aren’t good at. No matter if it is double unders, toe to bars, or something as simple as push-ups or air squats spending time developing these moves is essential for improvement. This week I am going to continue along this track and talk about consistency. Being consistent with your training is one of, if not the most, important thing you can do to attain your goals.

Want to link 10 double unders together? Consistently practicing them will get you there. Want to get a muscle up? Consistently spending time on transitions and strength work will get you there. Want to lose weight, or build muscle or a combination of both? Consistently showing up at the gym and sticking with your nutrition plan will get you there. Our society today always wants the quick fix, the pill or potion that will side step all the hard work to get you to where you want to go. Except the reality is that there is no fast track and no magic bullet that will ever take the place of hard work and consistency.

Whatever your goals are, if you are consistent with your behavior you will get there. The saying goes ‘that practice makes perfect’, but this is not entirely true. If you practice something wrong then it will never be perfect. Only perfect practice makes perfect. Make sure you are always on the right track to achieving your goals by checking in with someone to hold you accountable. All the coaches at 5 Valleys want to hold you accountable, because there really is nothing like achieving the goals you have set for yourself. If you aren’t currently where you want to be in regards to your health and fitness, take a look at your behavior and find the areas you are not as consistent as you could be. Small changes in these inconsistent areas will be the key to achieving your goals.

Aristotle said “We are what we repeatedly do. Excellence, then, is not a habit, but an act.” Everyone has the opportunity to bring excellence to their lives and I challenge each of you to start now!

IMG_2704Dr. Liz Marshall – Chiropractor


Monday, September 21st

Strength Testing Week!

A) Back Squats 12-15 minutes build to a 3RM

B) 15 minutes at a moderate and sustainable pace
200m Run or 250m Row
12 KB Swing
12 Step-ups
12 V-ups

Saturday, September 19th

Wallball Partner Workout

400m Wallball Run
60 Deadlifts (moderate weight)
200m Wallball Run
80 Wallballs
200m Wallball Run
100 Wallball Russian Twists
400m Wallball Run
120 Wallball Walking Lunges

alternate who carries WallBall
5 Burpees if Wallball touches the ground except on Russian Twists

Friday, September 18th

A1) Front Squat 4 x 5 (moderate weight)
A2) Weighted Push-up 4 x 8

B) 100 Double Unders (200 Singles)
15 Pull-ups or Chest to Bar
20 Power Snatch (95/65)
25 Burpees
30 OH Walking Lunges (15 each leg)
25 Burpees
20 Power Snatch (95/65)
15 Pull-ups or Chest to Bar
100 Double Unders (200 Singles)
21 minute timecap

Thursday, September 17th

A1) Farmers Carry 4 x (to yield sign and back)
A2) Ring Row 4 x 10
A3) Handstand Hold 4 x 30 seconds

B) 3 rounds
400m Run to start each round
Overhead Squat (95/65)
Box Jump Over

C) 2 rounds
45 – 60 sec Ring Plank
45 sec Superman

Wednesday, September 16th

A) Power Clean 3 x 1 @ 90% of 1RM

B) Back Squat 3 x 3 @ 90% of 3RM

C) Every 90 seconds for 6 total sets
5 Hang Power Cleans @ 60-70% of your 1RM
5 Shoulder to Overhead (same weight)

D) 2 rounds of
Side Planks x 45 seconds each side
Hollow Holds x 45 seconds

Tuesday, September 15th

A1) Strict Pull-ups 4 x ME
A2) Front Rack Walking Lunge 4 x 12

B) 10 minute AMRAP steady pace
250m Row
10 Push-up
15 Russian Swing
rest 2 minutes

C) 10 minute AMRAP steady pace
Run 200m
8 Burpees
12 Wallballs

Can start with either B or C

Monday, September 14th

A) Deadlift 3 x 1 @ 90% of 1RM
B) Push Press 3 x 5 @ 90% of 5RM

C) 4 x 3 Min AMRAP w/2min rest between
5 Thrusters (115/75)
6 Toe to Bar
7 Box Jumps (24/20)

Saturday, September 12th

A) 3 rounds not for time
10-15 Pull-ups
6-10 alternating Pistol Squats
40 Double Unders or 45 sec DU Practice

B) 1 round for time
Row 1km
20 HSPU/Shoulder to Overhead
30 Deadlift (225/155)
40 Toe to Bar
50 Wallballs
800m Run