April 19 2013
Level 2 Strength Overhead Squats 3-3-3-3-3 Conditioning AMRAP x10 500 m row (buy-in) Then… 3 wall balls 20/14 3 pull ups 6 wall balls 20/14 6 pull ups and continue ladder until time is up. Level 1 and Fitness Strength 4 sets Front squats x 8-10 Supine ring rows x 10-12 Conditioning AMRAP x 10 minutes 400 m row (buy-in) Then 3 wall balls 14/10 3 KB swings 6 wall balls 14/10 6 KB swings and continue ladder till time is up.
April 18 2013
Level 2 Strength/skill 3 sets T2B x 10 MU x 1-3 4 sets 1 Snatch + Hang Snatch Conditioning AMRAP 6 5 hang snatch 95/65 10 HSPU 20 DU Level 1 and Fitness Strength 4 sets V sit ups x 10 Ring dips x 3 Skills 10 minutes practice DB snatch and decide on a weight for the AMRAP Conditioning AMRAP 6 10 DB snatch 50 skip rope revolutions or 20 DU
April 17 2013
Level 1 and 2 Strength 10-15 minutes work up to a heavy C&J Conditioning 5 rounds for time 10 Clean and Jerks 115/75 10 burpee pull ups Fundamentals Strength 3 sets Horizontal ring rows x 12 Turkish get ups x 2 each arm Conditioning AMRAP 3 minutes x 3 DB Renegade row x 6 DB push press x 9 DB lunges x 12 Rest 60 seconds between AMRAP’s and continue where you left off each time.
Paleo ‘Pucks’ aka Paleo ‘Granola Bars’ c/o Ali
Prep time: 15-20 minutes Fridge time: 30 minutes Ingredients ½ cup pumpkin seeds ½ cup sunflower seeds ½ raisins ¼ cup hazelnuts ¼ cup walnuts ¼ cup almonds ¼ cup macadamia nuts ½ unsweetened organic coconut flakes 2-3 tablespoons almond butter 2-3 tablespoons honey Directions Mix all nuts, raisins and seeds together in a large bowl. Add almond butter and honey 1 tablespoon at a time until the mixture starts to stick together. Once mixture sticks together, I like to use a 1/3 cup measuring cup to make the mold. (You can use anything and any shape you like) Press the mixture down firmly into the mold then gently tap the mixture out onto your baking sheet or container. Once all of the mixture is used up, place them in the fridge. This will harden the nut butter and allow the pucks to maintain their shape. Keep them refrigerated. Enjoy…