Warm-up: 15 Lunges w/ Twist, 15 Spiderman Lunges, 15 Broad Jumps, 10 Wide, Normal, and Narrow Push-ups and Chin-ups Strength: Goblet Squat 4×10 superset w/ GHD Sit-ups 4×10 MetCon 4 Rounds: 4 min to complete – 250m Row 25 KB Swings (70/50lbs) Rest remainder of 4 minutes, score slowest round Prepare yourselves because, as a …
Tag Archives: Diet
Cholesterol and words, words, words…
Warm-up: 400m Run, 8 Wide, Normal, and Narrow Push-ups, 8 Wide, Normal, and Narrow Squats, 20 Lunges, 10 Backwards Lunges Squat: 5×3 @ 70% Press: 3×5 Stretch Work: 3×15 of ring push-ups, ring rows, and ring v-outs Finisher: 20 strict knees to elbows Have you ever wondered what exactly the doctor is testing or hoping …
Bout that time, eh chaps?
Warm-up: 3 Rounds – 100m Row Sprint, 10 Sott’s Press (PVC), 10 Ring Rows, 10 Jumping Air Squats Group Mobility Snatch High Pulls: 3×5 Work: 3 trips with sled; 3×12 GHD Back Extensions; 3×12 Hanging Leg Raises (strict) MetCon – For meters: Tabata Row It’s been nearly a year. I am about to rekindle our …
Paleo Challenge – Check! What Next?
Warm-Up: 10 Reps of each (45/25lbs); Snatch High Pulls, Hang Muscle Snatch, Snatch Grip PP, OHS Shoulder Mobility: 15 Dislocates, 30 sec Flexion in External Rotation,1 minute Lacrosse ball in 1st Rib, 2nd Rib, Scapula Pause Jerk: 6×3 MetCon – Lynne (Only 3 Rounds) Max BW Bench Press Max Strict Chin-Ups It’s done! Over! Finito! …
Special Populations
Warm-up: 2 Rounds – 10 Leg Swings (all directions), 10 Arm Circles (all directions), 10 Serratus Push-ups; 60s Plank (work on hollow position!) Skill: Handstand Push-up MetCon – For Time: Jackie – 1k Row 50 Thrusters (45lbs) 30 Pull-ups There is a 10 and 15 minute time cap for men and women, respectively, for Jackie. …
Cholesterol Part I
Warm-up: 2 Rounds – 10 Parallette Push-ups, 20 KB SDHP (70/50lbs), 10 V-ups, 20 Walking Lunges Box Squat: 3-3-3-1-1-1 (come off hamstring tension on the box) Good Morning: 3×10 MetCon – For Time: 21-15-9 Power Snatch (95/65lbs) Toes-2-bar Split Jumps (each jump counts as one rep) Finisher: Side plank 2 min each side As I …
Cholesterol is the devil, amirite?
Warm-up: 2 Rounds – 30 Double Unders, 20 Walking Lunges, 15 KB Swings, 10 Push-ups Front Squat: 3×5 Bench: 5RM MetCon – 7!: 1-arm KB Snatch (70/50lbs) Weighted Sit-ups (70/50lbs) The diet-cholesterol-heart disease hypothesis goes something like this: high dietary intake of cholesterol leads to high levels of cholesterol in our blood which generates atherosclerotic …
Paleo Challenge….soo close I can smell the meat
Warm-Up: 50 Double Unders, 20 Deep Lunges (45/25lbs), 10 Sott’s Press (45/25lbs), 20 KB SDHP (50/35lbs) x’s 2 Foam Roll T-Spine Snatch: Work up to heavy but comfortable single – 30 minutes MetCon – Isabel: 30 Snatches (135/95lbs) -Keeping it real brief here….and I apologize. However, we are about to begin the Paleo Lecture which …
Paleolizzy Recipizzy
Warm-Up: CF Warm-Up x’s 2, 20 Dislocates, Burgener Warm-Up Snatch: 1RM, then 6 singles at 90% MetCon – AMRAP 8 minutes: 20 Sit Ups 30 1-arm DB snatches -I feel really awkward approaching some of you and saying, “Goodness gracious _______, you sure do look great!” I don’t want any of our clients assuming that …
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