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Tuesday, January 21, 2014

A. In 8 sets or less, build to a heavy Jerk Then, For Max Reps: 3 Minutes of Box Jumps (24/18) 1 Minute of Rest 3 Minutes of Kettlebell Swings (24/16) 1 Minute of Rest 3 Minutes of Thrusters (115/85) B. 4 sets of: 6-8 Push Press (dumbbell or barbell) Rest 60 seconds 6-8 Romanian Deadlift reps @ 3010 Rest 60 seconds Then, For Max Reps/Calories: 3 Minutes of Rowing (Calories) 1 Minute of Rest 3 Minutes... Continue reading

Monday, January 20, 2014

3 Sets of 5 Front Squats Rest 20 seconds 60 second Plank hold Rest 2 minutes Then, In teams of 2 alternating partners each skill 20 min AMRAP Run 100m 5 Burpee Pull-ups 10 Jumping Lunges Continue reading

Saturday, January 18, 2014

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 10 Goblet Squats 10 Box Jump-Overs 10 Hand-Release Push-Ups Continue reading

Friday, January 17, 2014

4 sets of: 8-10 Front Racked Alternating Reverse Lunges each leg @ 10X1 Rest 90 seconds 4-6 Weighted Pull-Ups @ 2110 Rest 90 seconds Then… For time: 40 Wall Ball Shots 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10 Wall Ball Shots 5 Pull-Ups Continue reading

Wednesday, January 15, 2014

A. 4 sets of: 5-6 Deadlift @ 21X1 Rest 30 seconds Max Reps Handstand Push-Ups @ 2010 Rest 2 minutes Then… For time: 40 Kettlebelll Swings (24/16) 20 Burpees 800 Meter Run 30 Kettlebell Swings 15 Burpees 600 Meter Run 20 Kettlebell Swings 10 Burpees 400 Meter Run B 4 sets of: 6-8 Deadlift @ 21X1 Rest 60 seconds 8-10 Dumbbell External Rotations each arm @ 3010 Rest 60 seconds 15-20 Partnered Leg... Continue reading

Tuesday, January 14, 2014

A 4 sets of: Press + 3 Push Press Rest 60 seconds 8-10 Barbell Roll-Outs @ 3020 Rest 60 seconds Then… 3 rounds for time of: 12 Hang Power Cleans (135/95) 12 Shoulder to Overhead (135/95) 30 Double-Unders B 4 sets of: 6-8 Barbell or Dumbbell Shoulder Press @ 2111 Rest 45 seconds 8-10 Ring Rows @ 2111 Rest 45 seconds Plank from Elbows 45 seconds Rest 45 seconds Then 3 rounds for time of: 15 Barbell... Continue reading

Primal Pizza Pie Layer Casserole (Thanks Soto)

Thanks to Soto for sharing this recipe from www.beautyandthefoodie.com. He made it at his station and everyone loved it.  I plan to give it a try.  It sneaks in veggies, which is always nice for the kiddos.  If you are on a Paleo Diet or avoid dairy, you can omit the cheese. Please send me any recipes that you like.  We are always looking for inspiration. http://www.beautyandthefoodie.com/primal-pizza-pie-layer-casserole/ Continue reading

Monday, January 13, 2014

A 6 sets of: 1.1.1 Power Clean Rest 20 seconds 10 Box Jumps Rest 2 minutes Then For time: 1000 Meter Row 50 Kettlebell Swings B 4 sets of: 6-8 Deadlift @ 20X1 Rest 60 seconds 6-8 Dumbbell Bench Press @ 20X1 Rest 60 seconds Jump Rope Technique 60 seconds Rest 60 seconds B. For time: 1000 Meter Row 50 Kettlebell Swings Continue reading

Friday, January 10, 2014

A. 4 sets of: Snatch + 2 Overhead Squats Rest 2-3 minutes Then 3 sets for max reps/cal of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets B. 4 sets of: 6-8 Overhead Squat Rest 45 seconds 10-12 Ring Rows @ 2111 Rest 45 seconds 100ft Suitcase Carry each arm Rest 45 seconds Then 3 sets for max reps/cal of: 60 seconds of Toes... Continue reading

Thursday, January 9, 2014

A. 5 sets of: 5 Back Squat Rest 2-3 minutes between sets Then… 3 rounds for time of: 30 Walking Lunges 30 Anchored Sit-Ups 400 Meter Run B. 4 sets of: 6-8 Back Squat @ 20X1 Rest 45 seconds 20 Kettlebell Swings Rest 45 seconds 6-8 Pull-Ups @ 2111 Rest 45 seconds Then… 3 rounds for time of: 30 Walking Lunges 30 Anchored Sit-Ups 400 Meter Run Continue reading

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