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Nicole-ish

Helene and Angi maxing out their kettlebell swings.

Join Derma Bella Skin Studio this Friday evening from 5:30-8:30, for a Spring Glo Minerals make up event. Natural, skincare makeup to take you to the gym and beyond. Learn tips from the pros, live demonstrations and before and afters. Paleo snacks will be served. The first 25 registered will receive a Glo gift valued at $35. Join us! 

Register and get more details here: 

 http://conta.cc/1hVMerF

Find us on Facebook and Instagram under: DermaBellaSkinStudio

Workout:

5 Rounds:
3 Bench Press
3 Weighted Pull Up
*every 3 minutes

20 minute clock:
400 meter run
Max Muscle Up
*scale to kettlebell swings.  Run it like "Nicole."

Team Sunday

You're in luck!  There are still slots open at "take them a meal" for the Mootz family.  Click the link below to sign up, thank you.
HTTP://WWW.TAKETHEMAMEAL.COM/MEALS.PHP?T=SQLK2892

Workout:

Teams of three perform 6 rounds each of the following two triplets for time, alternating every round: 30 reps (as a team, split however they choose among themselves) of wall balls, lunges, and ring rows, and 30 reps of box jumps (20/24), sit ups, and burpees.  After finishing 30 reps of each movement of one of the triplets, that team will assess a 100 meter row to another team of their choice, then proceed to work on the other triplet.  The team that has been assessed the row then must stop work while one of their teammates rows the 100 meters, then they continue the triplet they were working on from where they left off.  The instructor marks the teams progress on a timeline so that other teams know how well each other are doing and can assess their penalty rows accordingly.

Up, Down And All Around

Heather, Josh and Danielle were smoking through the challenging ladder today.  These ladders, where the reps continuously change on you, going up, down, staying the same or move all over the place, can be tough.  On one side you feel relieved the reps are decreasing, but then you get to the 25 dumbbell thrusters at the end.  Very mental.

You're in luck!  There are still slots open at "take them a meal" for the Mootz family.  Click the link below to sign up, thank you.
HTTP://WWW.TAKETHEMAMEAL.COM/MEALS.PHP?T=SQLK2892

Workout:

9 reps of hang power snatch (75/115lb)
18 reps of toes-to-bar 
5 reps of dumbbell thruster (25/35lb)
400 m run 
7 reps of hang power snatch
14 reps of toes-to-bar 
10 reps of dumbbell thruster
200 m run 
5 reps of hang power snatch
10 reps of toes-to-bar 
15 reps of dumbbell thruster
800 m run 
3 reps of hang power snatch
6 reps of toes-to-bar 
20 reps of dumbbell thruster
200 m run 
1 rep of hang power snatch 
2 reps of toes-to-bar 
25 reps of dumbbell thruster
400 m run