For total reps:
1 min clean and jerk – 135#/95#
rest 30 sec
1 min burpees
rest 30 sec
1 min sit-ups
rest 2 min x 3
Author: Ryan Savard
Three sets of:
Bulgarian Split Squat
5-5-5 (5/leg)
Rest 60 seconds
32/24 kg Kettlebell Swings x 15 reps
Rest 60 seconds;
and then,
Complete as many rounds and reps as possible in 15 minutes of:
185/135 lb Deadlift x 9 reps
Hand Release Push-ups x 12 reps
100 m sprint
Thanksgiving Week Changes
*Thanksgiving Hours*
Monday: regular hours
Tuesday: regular hours
Wednesday: only morning classes
Thursday: no classes
Friday: no classes
Saturday: 10am
Some paleo pumpkin recipes that will get you through the holiday season!
Three rounds, 15-12-and 9 reps, for time of:
– 135 pound barbell Thrusters
– 45 pound weighted Pull-ups
*If you can’t do unassisted pull-ups yet, try using the next smallest band.
then…
November Challenge
Front Squats
5-5-5
then…
Rounds of 21, 15 and 9 reps for time of:
– Front Squat (use 70-75% of today’s 5-RM)
– Knees to Elbow
(Take barbell from the floor if you are capable of doing so.)
Proprioception
Five sets of:
Deadlift x 5-7 reps @ 31X1
Rest 20 seconds
Push-Ups x 10-25 reps @ 1010
Rest 3 minutes;
then…
5 rounds for time of
– 20-Yard Suicide Sprint (5 out & back, 10 out & back, 15 out & back, 20 out & back)
– Dumbbell Ground to Overhead x 10 reps (35/25)
The Truth about big food companies
Why should you eat good, clean, unprocessed foods regardless of a little extra cost?
“Over the long-term, you always get what you pay for. Cheap food is very expensive once you add up the true costs — like the taxes you pay to subsidize Big Food companies, health consequences like obesity or diabetes, the devastating harm to our environment, and the inhumane treatment of animals raised within the industrialized food system.” <– Check out the link for the full story.