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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Friday
Skill: L sit on Paralettes, Pull up, and/or Rings 5x max seconds Variations: Knees in, one leg, two legs Conditioning: 7 min AMRAP 3 Front Squat (heavy) 6 PULLUPS REST 5 mins 7 min AMRAP 9 KB Swing 12 Sit ups Test: Which is Paleo? Answer: Neither (trick question)
Wednesday
Strength: Power Snatch Skill Work- 20min cap Conditioning: For Time: 50 KB Swing 100 Situps 150 Double Unders -Time Cap 15min.
Wednesday
Strength: Deadlift Find 3rep Max(15min cap) Conditioning AMRAP 5min: 20yds and back x 5 25 Anchored Situps rest 2mins AMRAP 5min: 20yds and back x 4 20 KB Swing rest 2mins AMRAP 5min: 20yds and back x 3 15 Wall Balls Where is your favorite place to travel? That’s called your “happy place”. Think of [...]
Friday
Strength: Romanian Deadlift 5-4-3-3-3 Conditioning: 8min AMRAP 21 KB Swing 400 Run Rest 4 mins Repeat (From Left-to-Right: Bodybuilder, Marathoner, CrossFitter) If your a female which bodytype do you prefer?
Friday
Strength Press 5×5 Conditioning “Jack” AMRAP 15minutes: Push Press (115/85) KB Swing (53/35) Box Jump (24/20) Which looks healthiest to you? This is an MRI scan an obese individual versus a healthy individual. What you can notice is the excess of body fat but also of extreme inflammation of the gut and organs.
Tuesday
3sets: Max Reps 45ON/15 OFF Box Jump BACK Extension Row Ring Pullup KB SWING 2 MIN REST BETWEEN ROUNDS FREE BUMPER STICKERS AVAILABLE AT THE GYM. PICK ONE UP! How’s the Pale Challenge treating you? Are you feeling better yet? Is your weight dropping?
Helen AMRAP
As Many Rounds As Possible in 20minutes: 400m Run 21 KB swings 12 Pullups FYI: A marshmellow burger is not Paleo.
Eye Of The Trainer
Today is the day we have all been waiting for….The start of the PALEO Challenge! 30 days, eating clean, feeling great! See the rules at http://paleochallengenaples.blogspot.com/2010/12/paleo-challenge-rules.html To sign up, visit the Contact Us page ** You can join the challenge anytime! THERE WILL BE A PRIZE FOR THE OVERALL WINNER! Skill: Ring/Bar work MetCon: 10.9.8.7.6.5.4.3.2.1. [...]
