Strength Program
A1. Sumo DL – 4 x 4 heavy
A2. Ring Push Ups AMRAP x 4 sets
B1. Barbell Supinated Bent Over Row 12 Reps x 4-5 sets
B2. 12 DB Curls x 4-5 sets
B3. 12 Rear Delt Fly x 4-5 sets
B4. 12 DB Tricep Extensions x 4-5sets
Cardio Program
A. 5 Rounds for Time
30 American KB Swing @ 24kg/16kg
30 Hand Release Push Ups
30 Ring Rows
B. 5 Rounds for Time
Row 400m
20 Wall Ball Shots
If you are interested in general health and well-being, we recommend eating a mostly Paleo diet (eating clean) in other words, eating meat and vegetables and limiting fried foods, sugar, dairy and grains. Cheat meals ARE good for you! They are good for the brain and they are helpful in restoring glycogen in your muscle…
DetailsSTRENGTH
A. Back Squats 5 x 5, superset with lying banded leg curls 8-10 reps/leg, rest 90 sec – 2 min between sets
B1. 12 Supinated Grip Barbell Bent Over Rows x 4-5 sets
B2. 12 DB Curls x 4-5 sets
B3. 12 Lateral Raises x 4-5 sets
B4. 12 DB Tricep Extensions x 4-5 sets
CARDIO
A. 6 Minute AMRAP
Ski 300m/250m
20 Step Ups
B. “Lucky Sevens”
7 minute AMRAP
7 Box Jumps @ 24″/20″
7 Burpees
7 Kettlebell Swings @ 24kg/16kg
C. 9 minute AMRAP
6 Dumbbell Thrusters
12 V-Ups
Rest 3 minutes between WODs
DetailsWe are going to look at each macronutrient and break them down for you, provide you with some easy habits to implement so you can start to look and feel good! There is so much misinformation out there, and we are going to give it to you straight up. Protein Protein is meat from anything…
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