April 16 2013
Level 1 and 2 Time to work on the weaknesses EMOM x 20 Even minutes goat 1 Odd minutes goat 2 Rep scheme will be given based on the movement you choose. Fundamentals AMRAP 20 5 push ups 20 sit ups 50 skip rope revolutions
Paleo “cereal/granola” c/o Kelly
Paleo Granola Prep time: 15 minutes Cook time: 3-5 minutes Ingredients: 3 tablespoons coconut oil 2 cups raw almonds 1 cup raw walnuts 1/3 cup raw pumpkin seeds 1 cup natural coconut, shredded 1/4 cup honey 1 cup dried apricots 1 cup raisins 1 teaspoon cinnamon 2 teaspoons pumpkin pie spice 1/4 cup ground flax seed Directions: Use a food processor to crush almonds and walnuts to small-ish pieces. Melt coconut oil in a large frying pan over medium heat. Add almonds, walnuts, pumpkin seeds and coconut. Drizzle with honey. Cook over medium heat for a couple of minutes until the honey and oil coat the nuts. Stir in fruit and spices. Remove from heat and add ground flax seed. Dump everything onto a baking tray to cool for 30-60min. Transfer to an airtight container. Serve: 1/4 – 1/2 cup with almond milk and 1/2 a banana… yum yum!
April 15 2013
All levels Skills 15 minutes of kipping and power snatch technique practice Conditioning Teams of 2, alternating as needed 100 power snatch 75/55 60 pull ups Dead lifts 4000 lbs/3000 lbs 800 m run 200 air squats Your team decides the weight of each dead lift to determine the number of reps. Use only one bar per group then load up the weight after completing snatches.
April 13 2013
All levels Strength Dead lifts 5-5-5-5-5 (2 warm up sets then 60%-65%-70%) Conditioning Level 1 and Fundamentals Ladder 16-14-12-10-8-6-4-2 DB/KB single arm snatch (alternating) D.U. Level 2 Ladder 16-14-12-10-8-6-4-2 HSPU Pull ups