Sônz Exercise ▪ Sandy Springs, GA
(404) 531-6872
6681-G Roswell Road
Abernathy Square
Atlanta, Georgia 30328
Quote of the Month
"If you think you're always in control, then you're not going fast enough."
- Mario Andretti
1. This Month's Training Focus - Speed and Quickness.
2. Sonz Sandy Springs - Boot Camp
> Three weeks for only $180
> Next Camp is 6/2/08 thru 6/20/08
> Call 404-531-6872 to register
3. This Month's Client Milestones.
>> "Fran" Rx
6:37 Brad McLeod
>> "Fight Gone Bad" Rx
336 Brian Ferris
271 Stacey Geer
245 David Shaw
238 Robb Litvak
>> Consecutive Double Unders
40 Chad Wiedenhamer
39 Mike Malenke
32 Theresa Wooldridge
3 Kathy Rubenstein
3 Mark Panfel
>> 500M Row
1:29 Ron Smith
4. We are growing! We had 1195 client sessions over a period of 30 days last month which means we averaged training 40 clients a day including Saturdays and Sundays!
"If you think you're always in control, then you're not going fast enough."
- Mario Andretti
1. This Month's Training Focus - Speed and Quickness.
2. Sonz Sandy Springs - Boot Camp
> Three weeks for only $180
> Next Camp is 6/2/08 thru 6/20/08
> Call 404-531-6872 to register
3. This Month's Client Milestones.
>> "Fran" Rx
6:37 Brad McLeod
>> "Fight Gone Bad" Rx
336 Brian Ferris
271 Stacey Geer
245 David Shaw
238 Robb Litvak
>> Consecutive Double Unders
40 Chad Wiedenhamer
39 Mike Malenke
32 Theresa Wooldridge
3 Kathy Rubenstein
3 Mark Panfel
>> 500M Row
1:29 Ron Smith
4. We are growing! We had 1195 client sessions over a period of 30 days last month which means we averaged training 40 clients a day including Saturdays and Sundays!
Seven Rounds
DB Chest Press 25 Reps (45#, 20#)
250M Row (Sub 35 Double Unders or 175 singles)
Then
3 rounds (20-16-12)
3 laps Farmers Walk (60#, 35#)
Dips
Squat Jumps (35#, 20#)
Situps
MB Side Tosses (per side)
DB Chest Press 25 Reps (45#, 20#)
250M Row (Sub 35 Double Unders or 175 singles)
Then
3 rounds (20-16-12)
3 laps Farmers Walk (60#, 35#)
Dips
Squat Jumps (35#, 20#)
Situps
MB Side Tosses (per side)
For Time:
Partner Drills - 2 rounds – 30 reps
Jumping Pullups *
BB Clean and Jerk (75#, 55#)
Farmers Walk (60#,35#)(3 Laps)*
Plank Hold
DB Squat Jumps (35#, 20#)*
V-Ups
Dips *
Burpees
Wall Ball Shots *
SDLHP (75#, 45#)
150 Jump Ropes
Lunge – Slosh Pipe
400M Run *
DB Swings (45#, 25#)
* = Timer
Partner Drills - 2 rounds – 30 reps
Jumping Pullups *
BB Clean and Jerk (75#, 55#)
Farmers Walk (60#,35#)(3 Laps)*
Plank Hold
DB Squat Jumps (35#, 20#)*
V-Ups
Dips *
Burpees
Wall Ball Shots *
SDLHP (75#, 45#)
150 Jump Ropes
Lunge – Slosh Pipe
400M Run *
DB Swings (45#, 25#)
* = Timer
"Fran"
For Time:
21-15-9
Thrusters
Pull-Ups
Then (as time permits)
30-20-10
Squat Jumps
Chest Press
Walking Lunges
MB V-Ups
Single Leg Squats (per leg)
400 M Run
DB Step Ups (per leg)
SB Hamstring Curls
100 Jump Ropes
Pushups
For Time:
21-15-9
Thrusters
Pull-Ups
Then (as time permits)
30-20-10
Squat Jumps
Chest Press
Walking Lunges
MB V-Ups
Single Leg Squats (per leg)
400 M Run
DB Step Ups (per leg)
SB Hamstring Curls
100 Jump Ropes
Pushups
For those who did not work out on Wednesday:
"Fight Gone Bad"
For the Others:
7 Pullups
7 Thrusters (105#, 65#)
7 Burpees
7 Box Jumps
400M Run
for time.
"Fight Gone Bad"
For the Others:
7 Pullups
7 Thrusters (105#, 65#)
7 Burpees
7 Box Jumps
400M Run
for time.
Next
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Sônz Exercise of Sandy Springs, Georgia ▪ (404) 531-6872
© Sônz Exercise, 2007. For full information, please visit hardexerciseworks.com
© Sônz Exercise, 2007. For full information, please visit hardexerciseworks.com
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