Lean in 2015

This is YOUR year to get LEAN in 2015~ Don't wait-Do it NOW!


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Warm up!

Strength: 1) Front Squats 21, 18, 15 *adding weight each set!
2) Dead Lifts (focus on pulling with those hammies! ) 18, 15, 12

Cond: 21-15-9
Rope slams
KB Swings
"cash out"
20 Wall Balls

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MOBILITY Tuesday>> We are going to work on those hip flexors since we all SIT too MUCH!!!!! AS well as shoulders & Lats << come get LOOSE!

Conditioning: 10 rds: 10 DU & 10 Burpees for time

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Warm Up!!! Its on the board!
Strength: 1) Push Press 15-12-9
2) Bench Press 3x8 *work up to a heavy 8

Conditioning: 20min Amrap
100yd shuttle (10x10)
30 KBS
15 Burpees

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1)Back squats AHAP 21, 18, 15

2) inverted rows 5xme (more than 10- get lower or elevate feet)

Conditioning: 10min AMRAP

20 WAll ball toss (partners)

20 squats

20 up downs/burpees 

Keep going!

We are all about transformation Tuesday!

Check out Corey P. after just 10 days on his 24day challenge

Want to get started? 

Join us this Sunday at 5pm for more information!!!

Or order yours here: https://www.advocare.com/131013684/Store/24Wizard/Landing.aspx

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Skill: Clean & Jerk: Beginners: We will be going over the fundamentals of the clean, breaking it apart and then putting it all together! Get excited!

Advanced: You will have 15min to work into a heavy Squat Clean + 2Jerks

Conditioning: For time

30 Squat Cleans (adv: 135/95 beg: 85/55)

30 SH2oH (shoulder 2 over head)

Move it Monday!

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Strength: Front Squats 15, 18, 15, 12 Get as heavy as possible using proper squatting form!

Dead lift 18, 12, 9 Not too heavy this week--Just loading up those hammies :0

rest :90 between each set & between exercises

Conditioning: 8 Min-EMOM 6 Thursters 85/55 (even) 8 Box Jumps (odd)

 



PIC WORKOUT 9am SATURDAY

Every Saturday we all come together at Mental Image HQ for a PIC (partner in conditioning-hehehe ;)) workout!

Don't have a partner to bring with- don't worry we are all friends at Team M.I.! :)

 

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"Pet Rock"

>>> Have to come to find out! <<<

 

Remember first class is always FREE!

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First Class is Always FREE!!!!!! :)

 

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WE will WARM UP! ;)

Strength/Skill: 1) Back Squats *bar warm up then: 15, 12, 9 (AHAP) Rest :90s between sets

2) Pull Ups or TRX Inv. Rows 5x3

 

Conditioning:

3 rds for time- 5 Pull Ups, 10 Target Burpees, 15 squats

 

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 ~ GET LOOSE ~

Strength/Skill: 1) Push Press 15, 12, 9 get heavier with each set***

2) Bench Press 3x5 * Get 5rm for the day :)

 

Conditioning:

For total reps:

Tabata KB Swings

Tabata Jump Squats

Tabata Hollow Hold

 

 

 

Classes are at 830am Mon- Friday ---- 645pm Mon-Thur --- 9am Saturdays

We will start ON TIME! ~ Late penalty is 30 BURPEES! Not kidding! xoxo

Balsamic Chicken Bake

    
This Recipe is SOO Simple and DELICIOUS! Also perfect for the Advocare 24day Challenge!

I used 4 large chicken breasts
1TBSP Grape seed oil
~1/2 Cup White Balsamic Vinegar (I just poured it in! )
1 cup Cherry Tomatoes (you can cut them in half for more flavor, I just put them in whole)
1/2 sweet onion
2 TBSP Garlic & Herb seasoning (sodium free)
1/2 cup of Fresh Basil or ~1/4 cup of dried basil (just add A LOT! :))

Bake at 350' for approx. 1 hour or until chicken in cooked through

Enjoy!