Friday, August 28, 2015

From speaking with our past EIE athletes, we know that quality nutrition choices really start to decline starting on Thursday night and they typically last through the weekend.  That really means that people are hitting only 3 out of 7 days with quality food choices!  This is why Monday is such a busy day at the gym, people have that feeling of wanting to ‘get back on track.’  We suggest you take an active approach to solving this problem by coming up with a plan of action for your weekend.  Ask yourself, what are the scenarios that I find myself in where I make bad choices?  How can I avoid these situations?  If I cannot avoid these situations, can I make different choices?  Break the trend and accomplish your goals, we promise it is worth it!

Support your gym and signup for the PCFWC Triathlon HERE.  More events released in the coming weeks!

Grab your friends and join us for the FREE beach workout tomorrow where Rose hits the ocean walk.

Hecho Shirts are back in stock!


Bottom of the Squat x 2 minutes
Wrist Mobility
Keg Drill x 2 minutes


3 Rounds for Quality:
Run 100 meters
5 Wall Squats
50′ Ape Walk
50′ Duck Walk
5 Dislocates


5×3 Overhead Squats

Notes:  Warmup and perform 5 working sets, starting around 65% and building up to your max for the day.  Rest about 2 minutes between sets.  Maintain straight posture as you lower yourself down.  Prioritize shoulder position over depth and use a PVC or light weight to focus on improving position.  Good mobility drills to help are keg drill, ankle mobility and wall squats.


EMOM For 12
Min 1: 5 Overhead Squats
Min 2: 14 Heavy Russian Kettlebell Swings

Notes:  Rx+ on the Overhead Squats, 135/95lbs and 70/55 for kbs. RX 95/65lbs and 55/30kbs. Please maintain good form and technique over HEAVY weight.  If you are having wrist issues, attempt to narrow your grip slightly or perform Front Squats.  High score is 12 if you make all rounds.

Cool Down

Hanging Lsit, :60 accumulate
25 GHD situps
Foam roll thoracic spine, glutes, calves, quads x 5 minutes

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