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Monday 9/19/16

Dunk Truck – TODAY! There are still a few spots left to sign up for. 

Schedule your appointment.  Sessions include:

  • Land weight and height (all tests)
  • Submerged weight (body composition test)
  • Test results – fat% vs lean mass% (body composition test) – emailed to you after your appointment
  • Estimated Metabolic Rate (body composition test)
  • EXACT Resting Metabolic Rate to determine caloric intakes to lose fat or gain lean muscle
  • Consultation – we’ll help you understand the test results and their impact on your training program and your goals.  (Don’t worry, we’ll help you set reasonable goals too!)
  • Nutrition guidance specific to you body’s composition and goals

Dobbins Air Force Base Workout & Block Party

We’re relocating Saturday’s workout(s) to Dobbins where we will traverse monkey bars, lift some barbells and push heavy things around. Afterwards, we’ll head over to The Shops at Belmont for a block party. Workout starts at 9:30 am.

**If you think there is even a remote possibility you might attend even if you end up no showing, sign up in Mind Body. If you are bringing any family or friends, email with their FULL names (including your itty bitty babies). **

New 6 week strength cycle starts today, and always fun Animal Movement mobility warm ups! 


Dynamic Athletic Movement

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Frog Hop


Levels 3/4

21 Minutes E3MOM (7 sets)
5 Bench Press
Increase weight each set.

Level 2

5 Bench Press at 70% (calculate from most recent 1RM)
Rest 30 seconds
10 Supine Ring Rows 

Levels 0/1

5 Kettlebell Floor Press (Double KB)
Rest 30 seconds
10/10 KB 1-Arm Rows 
Rest 60 seconds



21-15-9 (12 minute limit) 
Handstand Push-ups 
2x Kettlebell Swings

L4 – as Rx, 32/24, C2B pull-ups 
L3 – use abmats, 28/22, chin over bar 
L2 – box HSPU or 2kb push press, Scale swing weight as needed, banded pull-ups
L0/1 – Push-ups, Scale swing weight as needed, Ring rows