March 31st, 2017


March 31st, 2017

Welcome to Friday, DGA!

Tomorrow is going to be another day of strength work for you Fitness people! If you want to get your sweat on, ask a coach for some addition sweat work when you’re done! Also, if you were on one of the two teams that tied for The Open, you need to get your 5 minutes of burpees in! Don’t worry, we’ve programmed it into tomorrows workout for you! 🙂 Hey, even if you weren’t on the winning team, it’s programmed tomorrow, so it will be a family affair!!


I hope you all have a fantastic weekend and enjoy your time with family. (Except Saturday morning from 9:45 to 11:00..that’s gym time! 😉 )


A. Double KB FS 3 x 10 @ 5050 (5 up and 5 down)
**No belts, this tempo is just as much for your core as your legs
B1. FC w/ KB @ 45 sec x 4 sets no rest
B2. 2 Wall Walks + 10 Shoulder Taps (5 per side) x 4 sets
C1. Strict PU w/ Pronated grip (hands close together) 3-4 x 3 @ 31×3 sets no rest
C2. Pushups 3 x 10-12 @ 4010
**For the pushups you may use box, bench or rings. You may also add weight. Gymnastics is
going to be a huge priority for all of us moving forward….and that includes me.
If it’s not hard enough for you then add more reps, but do not complain….There is a method
to the madness.
5 min of Bar Facing Burpee AMRAP for winner takes all


A. Deadlift 4 x 5 @ 3131 rest 3 min(3 up and 3 down)
B1. CG BP 3 x 8 @ 3010 no rest
B2. SA DB Row 3 x 8 @ 31×2 rest 60-90 sec
C. Tricep Ext w/Fat bar 3 x10 @ 3010
3 sets
5 PS 115/75
10 Burpee
5 Pullups
10 Cal Row
rest 2 min
5 min AMRAP of Bar Facing Burpee for winner take all