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Saturday, November 30, 2013

“Barbell Baby” In teams of three, complete five rounds each of: Run 400 Meters or Row 500 Meters 20 Burpee Box Jump-Overs (24″/20″) 30 Shoulder to Overhead (75/55 lbs – barbell may not touch the ground at any point once the workout starts) All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have... Continue reading

Friday, November 29, 2013 – 9am only

4 sets of: 20 Dumbbell Walking Lunge Rest 90 seconds 8-10 Ring Rows @ 2111 Rest 90 seconds Then… In teams of two, partners alternate rounds 15min A.M.R.A.P. 10 Toes to Bar 20 Air Squats 100 Meter Run Continue reading

Wednesday, November 27, 2013

In teams of three, complete 5 sets each of: 500m Row 15 Burpee Box Jump Overs 10 Overhead Squats (115/75) Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task. Continue reading

Tuesday, November 26, 2013

A. In 12-15 minutes to build to a 1-RM Shoulder Press Then… A.M.R.A.P. in 12 minutes of: 3 Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 400m Run B. 3 sets of: 4-6 Shoulder Press @ 2111 Rest 60 seconds 30 Hollow Rocks Rest 60 seconds Then… 12 minute A.M.R.A.P. of: Push-Ups (20/10) 400m Run Continue reading

Monday, November 25, 2013

A. In 10-12 minutes build up to a heavy, but not necessarily 1RM Power Clean Then… “POS” Three sets for times of: 300m Row 9 Power Clean (185/135) Rest 3 minutes B. 3 sets of: 6-8 Front Squats @ 3011 Rest 60 seconds 6-8 Pull-Ups @ 2110 Rest 60 seconds 60 seconds Double-Under Practice Rest 60 seconds Then… 3 sets for times of: 200m Row or Run 30 Kettlebell Swings Rest 3 minutes Continue reading

Holiday Recipes

So, I did some research and found lots of great recipes out there for healthier versions of your holiday favorites.  Below are some websites to visit to check them out. If you are like me, I will be indulging in some of my favorite items but would like to have some things that are tasty but don’t leave me feeling terrible.  The 2nd link titled “Thanksgiving Recipes” is a post of 33 healthier... Continue reading

Friday, November 22, 2013

A. Five sets of: 1.1.1 Snatch (rest 10 seconds between singles) Rest 2-3 minutes between sets Then In teams of two, partners alternate to complete 5 rounds each of: 10 Power Cleans (135/95) 10 Ring Dips B. 4 sets of: 2 Turkish Get-Ups each arm Rest 60 seconds 20-25 Kettlebell Swings Rest 60 seconds 60 seconds Jump Rope Technique Work Rest 60 seconds Then in teams of two, partners alternate to complete... Continue reading

Thursday, November 21, 2013

A. 4 sets of: 2-4 Back Squat @ 30X1 Rest 90 seconds 8-10 Single-Arm Dumbbell Row each arm @ 2111 Rest 90 seconds Then For time: 1K Row then immediately… Complete 5 rounds for time of: 10 Overhead Squat (115/75) 15 Pull-Ups B. 4 sets of: 8-10 Back Squat@ 3011 Rest 45 seconds 8-10 Single-Arm Dumbbell Row each arm @ 2111 Rest 45 seconds 15-20 Partnered Leg Tosses Rest 45 seconds Then for time: 3 rounds... Continue reading

Wednesday, November 20, 2013

A. 3 sets for max reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of Rest 60 seconds of Power Cleans (135/95) 60 seconds of Rest 60 seconds of Box Jumps (24/20) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest B. 3 sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Rest 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Box Jumps 60 seconds of Rest... Continue reading

Tuesday, November 19, 2013

A. Five sets of: 2-3 Shoulder Press @ 20X1 Rest 2 minutes 3-5 Supinated Grip Pull-Ups @ 21X0 Rest 2 minutes Then 4 Sets of Against a two-minute running clock, complete the following: 400 Meter Run Max Reps Hand-Release Push-Ups Rest two minutes between sets B. 4 sets of: 6-8 Shoulder Press@ 20X1 Rest 45 seconds 6-8 Supinated-Grip Pull-Ups@ 2111 Rest 45 seconds Hollow Rocks x 30 seconds Rest 45 seconds... Continue reading

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