EQ: Stick/Bar, Mat, Box for Box Jumps along windows, Journal WU: 3 rds, cap @ 4 min – Squats (10) – Pushups (5) – Box Jump/Step (10) Group 400 M Run, paced by trainer, leading exercises as we go, finish w/ full run last 100 M SKILL: OHS (Overhead Squat) – work through [...]
EQ: Sticks, mats, Journals WU: Pot O’ Gold w/ teams in 4 corners SKILL: Thruster, Sit Up – ELMO: Goblet Squat * ELMO = Elements Modification Px AMRAP (as many reps as possible) – Buy In: 1 min plank, 1 min foundation hold – Thrusters (95/65/best form weight) – Sit Ups ** [...]
EQ: Med Ball, Mat, Bar of choice WU: MBC, Candlesticks, Pull Ups SKILL: Full Clean w/ bars to practice STRENGTH: Full Clean 5×3 (10 min) – ELMO: Work for in sets of 5 w time for instruction, questions etc for 10 min EMOM: 10 Min – Buy In: 2 Min Foundations [...]
EQ: Roller, Stick/Bar of choice WU: Hip Mobility, Lunging, Hip Opening, Hamstrings SKILL & STRENGTH: Deadlift 3-3-2-2-1-1-1 – find your 1RM (1 Rep maximum) (10 min) SKILL: Push Press – set weight to 50% 1RM or a challenging weight 3RFT (rounds for time) – Buy In: 400 M Run – 10 [...]
Ingredients 6 eggs 1/2 cup coconut oil/butter (melted) 2 tbps raw honey 1/2 tsp sea salt 3/4 cup coconut flour 1 tsp baking soda 1tbsp vanilla cinnamon to taste almond milk (if necessary) * Optional* Add 1/2 cup apple sauce (recipe here in pork shoulder post) for apple coconut bread… DELICIOUS!! Preparation 1.) Preheat [...]
EQ: Roller, Stick/Bar of choice WU: Dynamic, Squats, Pop ups, Scissor Kicks, MBC MOB: Squat MOB, Tricep MOB SKILL: Front Squats w/ wted. bar STRENGTH: Front Squat 5×5 Ascending w/ Px (10 min) – alternate w/ px, set clock for 5 rounds of 2 min each 6 Min Tabata – [...]
Ingredients 1/2 cooked spaghetti squash Sauce 1 pound chicken, cut into medium chunks 1/2 cup snap peas, cut into large pieces 1/2 cup carrots, julienned (or cut into large chunks) 1 can coconut milk (full fat, of course!) 4 cups chicken broth or water (broth is better if you are a fan of flavor) 2 [...]
EQ: Rollers, Med Balls WU: Dynamic + Arm Swings + Russian Twist w/ med ball MOB: Ext. Rot. Shoulders SKILL: Kipping Pull Up (10 min) – switching w/ Px for each skill 14 Min AMRAP – Pull up (10) – Russian Twist w/ Med Ball (20 reps = 40 touches) – [...]
EQ: Small Ab Ball, Mat WU: Squats + Hip Rotators SKILL: Tranverse Abdominus Activation! (6 min ab on ball) Px Challenge: Hanging Straight Leg Raise (hang on pull up bar, lift legs into L-sit or knees to hip height ELMO) – 10 s on, 5 s to switch w/ Px for 5 [...]
EQ: Mats, Dumbbells (2 of same wt.) WU: Squats + Demo Dumbbell Thruster SKILL: DB Thruster, GupGdown, Burpee “Last Person Standing” EMOM…. *we’ll be doing this at the beach too! – Dumbbell Thruster (5) – (20#/10# per arm, i.e. 40# total for guys etc.) – GupGdown (3) – Burpee (1, 2, 3…..up to last person [...]
