A. Work up to a heavy 1 rep for squat clean. Ideally 95% of your 1 rep max
B. Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24″ box
WOD Demo HERE
A. Work up to a heavy 1 rep for squat clean. Ideally 95% of your 1 rep max
B. Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24″ box
WOD Demo HERE
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A. Make up paleo challenge benchmark WOD if you missed it on Wednesday.
B. Trainers’ choice mystery WOD.
A. Front Squat 3-3-3
B. Three rounds for time of:
400 meter run
30 Sit-ups
30 Double Unders
Bear Crawl 100 feet (down and back on turf)
A. 3 sets of 10 Dumbbell strict presses. Go as heavy as possible.
B. Complete as many rounds as possible in 15 minutes of:
2 Handstand Push-ups
5 Deadlifts (225/155)
7 Pull-ups
Row 250 meters
We’ve seen some awesome transformations during the 5 week paleo challenge so far! Final standings will be announced by the end of the week!
1. 15 minutes to find your 3 rep max for Thrusters. No squat-and-jerks…. Must complete all 3 before dropping the bar or resting it on the rack.
2. “J.R.”
Complete as many rounds as possible in seventeen minutes:
800 meter run buy-in, then in remaining time:
10 Power Cleans (95/65)
10 Burpees
10 Sit-ups with medicine ball (20/14)
10 Goblet Squats with kettlebell (35/26)
* Elbows must be in front of the bar with hips fully extended at the top of each clean
* After each burpee, you will jump on top of a single red bumper plate with hips fully open at the top. Chest and thighs must hit the floor at the bottom of each burpee.
* Medicine ball must hit the floor BEHIND your head at bottom of the situp and it must hit the heels of your feet at the top of the sit-up
* Kettlebell must be held under the chin next to chest for each goblet squat. Hips MUST be below parallel for each squat.
Five rounds for time of:
10 Box Jumps (24/20)
10 Push Presses (95/65)
Run 200 meters
10 Push-ups (Chest to floor)
Rx+ Use 30/24″ box, 135/95 push press, and ring push-ups
Reminder: Fall Paleo challenge benchmark WOD and body fat test is Wednesday!
A. Overhead Squat 3-3-3
B. Three rounds for time of:
30 Double Unders
20 Kettlebell Swings (53/35)
10 Toes to Bar
5 Overhead Squats (Use 80% of your heaviest 3 rep OHS)
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Make up any of the past 5 WODs you missed this week.
A. Hang Power Clean 3-3-3. 6 sets minimum
B. “Bone For Tuna”
Six rounds for time of:
6 Hang Power Cleans (135/95)
8 Burpee Box Jumps (24/20)
12 Single-arm Kettlebell Lunges (6 each leg) (35/26)
A. 3 sets of 15 reps of GHD Sit-ups
B. “Helen”
Three rounds for time of:
400 meter run
21 Kettlebell Swings (53/35)
12 Pull-ups
Rx+ “Muscle Helen” 70/53 lb KB Swings, 12 strict pull-ups