Sunday 10/2/11

Stength

Elevated Lunges

5-5-5-5-5 with Shoulder Mobility LAX

Met Con

4 Rounds

12 Deadlift

Run Big A$$ lap

 

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Saturday 10/1/11

In 7 Minutes

75 Double Unders

AMRAP PP

Rest 3 minutes

In 7 minutes

250 Single Unders

AMRAP Front Squats

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Friday 9/30/11

***Attention: Due to a Power Outage the 5 AM and 6 AM classes are cancelled for Friday 9/30/11

 

Skill

Clean and Jerk

Strength

Clean and Jerk

WOD

EMOM in 12 minutes

3 reps of your Goat (Burpees, OH Squat, Kipping Pull Ups, Snatch, etc)

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Thursday 9/29/11

Strength

Supersets

OH Squats sets of 3

Floor Press of 5

Band Stretch

Met Con

Choose your KB Weight

30 reps

50 reps

75 reps

Unbroken KB Swings

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Wednesday 9/28/11

10 Ring Dips
20 Russian Swings
300m Run
40 Sit Ups
50 Back Squats
40 Sit Ups
300m Run
20 Russian Swings
10 Ring Dips

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Tuesday 9/27/11

Strength:

Supersets

Thrusters sets of 3

Dead Hang Pull Ups sets of 5

Hip Bridges sets of five hold each bridge for 2 breaths

Met Con

5 Rounds

80 m SPRINT

Max Renegade Rows

Rest 2 minutes

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Monday 9/26/11

Strength

Supersets

Sets of 5

Bent Over Rows

High Box Jumps

Goblet Squats for mobility

Met Con

In 6 minutes

50 Wall Ball Shots

in the remaining time AMRAP

DB Snatches alternate hands as needed

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Sunday 9/25/2011

Ring Dips

5×5

Met Con

Tabata This

Tabata Row for Calories

Rest 1 min

Tabata Air Squats

Rest 1 min

Tabata Pull Ups

Rest 1 min

Tabata Push Ups

Rest 1 min

Tabata Sit Ups

Rest 1 min

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The Paleo Diet

A great resource to learn more about Paleo Eating

Go to the Paleo Diet

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Robb Wolf

Robb Wolf is author of the Paleo Solution, robbwolf.com and hosts a Paleo Solution Podcast. He is the authority on all things Paleo. Visit his website, listen to the podcasts and definitley read the book!

Go to robbwolf.com

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