Sep 30, 2010 Comments Off
WORKOUT OF THE DAY
Sep 29, 2010 5
Overhead Squat – Establish a 1RM
Metcon – AMRAP 5mins of Overhead Squats (95/65 or 65% of 1RM)
After the first 7 OHS perform 1 burpee…2 burpees after the next 7…3 burpees after the next 7….and so on until time has expried.
Buyout – 4×100m sprints (rest 1 minute between efforts)
Sep 28, 2010 422
Skill Work – Kipping Pullups
Buyout – 4×100m rows (rest 1 minute between efforts)
“Success is more permanent when you achieve it without destroying your principles.” ~Walter Cronkite
GET YO SLEEP RIGHT!
Sep 27, 2010 1
Squat Clean – Establish a 1RM
Metcon – AMRAP 7 mins of:
4 Squat Clean & Jerks (135/95)
Buyout – 6 rounds of weighted tabata plank holds
“Call it a clan, call it a network, Call it a tribe, call it a family: Whatever you call it, whoever you are, you need one.”
-Jane Howard ….. Who is Jane Howard?
Sep 26, 2010 86
Push Press – Establish a 1RM
5-4-3-2-1 – HSPUs & Muscle-Ups
(10 minute cap)
Buyout – 4 rounds of tabata sprints
Great piece from Austin about paleo substitutes check it out HERE!
Ingredients: Converting Non-Paleo RecipesSuggestions for Adapting Recipes: Milk - nut milk, coconut milk Butter - olive oil, bacon grease, coconut oil Yogurt - coconut milk Sour cream - chilled coconut milk combined with a few drops of lemon juice Whip cream - chilled coconut milk flavored with a bit of honey or orange zest