THURSDAY

11
Oct

THURSDAY

I am now stocking Ascent Protein powder in the Fusion “store.” I have Vanilla and Chocolate in 2lb bags. It’s 25 g of protein, and less than 1 gram of sugar. There are also single sizes of protein powder as well as pre-workout packs. You can sign out the single servings. If you want the 2 lb bags, come see me to check them out, as I am keeping inventory. I’ve been using this protein powder myself. Calories are low @120 and so is fat and carbs and the taste is really yummy!! 

Don’t forget to register for Barbells for Boobs!! Here’s the link HERE.

METCON

0-12

3 rds

Amrap 12 min

25/18 cal bike

400 meter run

REST 2 MIN

14-26

Amrap 12 min

21 db hang clean and jerk 40/30

21 TTb

** 21 Russian twists w 2 (5lb) plates

REST 2 MIN

26-38

amrap 12 min

40 alt pushups on a 45/plate

50 med ball sit-ups 20/14

40 G2O w plate 45/35

50 box jumps 20”

** Rt + left = 1 Russian twist

 

FITNESS

0-12 min

3 rds

20/14 cal bike

200 meter run

REST 2 MIN

14-26

amrap 12 min:

21 db hang clean and jerk 25/10

21 ring rows

21 Russian twists w/ 5lb plate

REST 2 MIN

24-36

amrap 12 min

15 pushups

50 situps

40 G2O w plate 15/10

50 step ups 20”/11”