03.04.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 8 Rounds, :15on/:15off 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 8:00 AMRAP 5 Toes to Bar 5 Chest to Bar 5 Burpee Box Jumps

02.04.2014

WARM-UP: AMRAP in 5:00 5 Push ups 10 Rows 15 Squats STRENGTH: 8 Rounds 15on/15off 1.) Dips 2.) C2B WOD: For Time: 21-15-9-3 Burpee Box Jump K2E *15 Double Unders before each round

03.04.2013

We are getting ready to announce when the Paleo seminar will be, and when the Paleo Challenge will start. But, until then, use this quick guide: STRENGTH- Back squat 5×5 Press 5×5 WOD-  AMRAP in 8 minutes: 5 Burpee box jumps 10 Wall Ball MIDLINE- Tabata planks (weighted)

12.6.12

6 more days until 12/12/12—- that’s when the world is ending, right??? If that’s true–then you better get here quick and get in the best shape of your life!! SWOD:  Level 1:    Overhead Squat5x3 (+5lbs) Bench 3×5 (+5lbs) Level 2:    Drop Snatch 5×3 {adding weight} Front Squat- spend 15 minutes finding a 1-3RM […]