This week is an “unload” week. We’ll be focusing on core and durability exercises, with some short/light work capacity stuff mixed in. Take the week to rest, focus on good food and sleeping habbits, and come back in next week fresh to hit it hard.
Don’t forget – starting tomorrow (June 1st) the 5pm will move to 5:15pm

Go here, like us on facebook for photos, training updates, and news…

Wednesday May 25th – Strength

warm up: 3 rounds
barbell complex 40kg/25kg
pigeon

1) 6 rounds
4 x Power Clean (increasing weight)
8 x cork screw (4 each side)
wall slides

2) 6 rounds @ 60#/40# sandbag on shoulders
6 x squat
6 x lunge (3 each side)
6 x jumping squat – unloaded
floor angel

3) 5 rounds
10 x curl to press 25-30#/15-20#
4 x clapping pushups
30/30 side planks
mantis

We will be closed Saturday (28th) and Sunday (29th) this weekend.

Monday (memorial day) we will only have a 4pm and 5pm class!

Also – Starting June 1st the 5pm will move to 5:15pm!

We’ll update this page periodically, but friend us on facebook for more regular news, pictures, and workouts.

Why Low-Carb Diets are terrible for athletes

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Today – strength

1) 8 min Sandbag getups

2) 8 rounds:

3 x front squat (increasing load)

6 x weighted situp

hip swivel/ankle dorsiflexion

3) 6 rounds:

8 x dumbell press

4 x burpees

pvc pass throughs

4) 5 rounds:

5 x renegade manmakers

10 x floor wipers

10 x back extension

8 x slasher to halo (4 each way)

Blood Sugar Sex Magik on Talk To Me Johnny

1) 250 step ups for time

2) 6 rounds

8 x KB front squat

4 x broad jump

hip swivel

3) 5 rounds (kb complex)

8 x snatch

8 x goblet squat

8 x clean & press

8 x bent over row

8 x knees to elbows

1 min rest

Warm up: Alligator pushups and KB Windmills

1) 7 rounds

5 x Overhead Press (increase load each round until 5x is hard)

mantis/ultimate shoulder stretch

2) 5 rounds

5 x clean and push press (increase weight until 5x is hard)

1 min plank walkups

3) 5 rounds

10 x box jump

10 x jumping lunges (5 each side)

10 x sandbag clean (5 each side)

http://seasidekitchen.blogspot.com/2011/03/paleo-pancakes.html - Paleo Panckes… these are easy and taste great!

Today is 40 minutes for max rounds of:

Lunges 40 meters

25 x kb swings

10 x jingle jangles

20 x burpees

10 x weighted situps (25#/15#)

The idea today is to settle into a pace that you can maintain for 40 minutes without slowing down/resting. It should be a long grind with lighter loads than we normaly use.

Stamina Effort today..

1) 250 step ups for time, 18” box

2) 13 rounds:

250m row

45 sec. rest

*The goal of this workout is to try to keep your pace the same for all 13 rounds. Guys should be shooting for 45-50 seconds per round. Women just slightly slower at about 60 seconds per round.

Check your Priorities…

warm up: 6 rounds

30 sec wall balls

30 sec situps

1) Front Squat 3 rep max

2) 5 rounds

3 x front squat (15% lower than your 3 RM)

30 sec superman hold (lower back health)

instep (hip mobility)

3) 5 rounds

5 x curl to press (kneeling)

2 x suicidide sprint

mantis (shoulder mobility)

4) 6 rounds

16 x kb swing

8 x V-ups

6 x Kb windmill (3 each side)

Paleo Lunch… Tuna with Egg Wraps

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Today we’re doing Interval Weight Training.

Warm up: 4 rounds of the dumbell ”bear” complex  (increase weight each round)

5 x deadlift

5 x hang power clean

5 x thruster

instep

1) 3 rounds

8 x deadlift @ 65%

1:30 row @ sub 2:00/500m pace for men, and sub 2:10 pace for women.

1:00 rest

2) 3 rounds

8 x Overhead Press @60%

1:30 weighted stepups (40#/20#)

1:00 rest