Wednesday, September 24th, 2014

Paleo 30 Day FAQ Session Sign Up 

60/40 Raffle for “Fight 2 Give” 

Squat Challenge Reminder: If your doing this, please make note of positions and comfort level over the next 2 weeks.  5-10 minutes accumulated or all at once.  Complete this challenge every day, anytime.  Just do it!

Friday: In preparation for our “Fight 2 Give” Charity WOD on October 18th, we will be doing Fight Gone Bad this Friday!  This will be your baseline test and practice run! Make note of your scores from all 3 rounds and each stations!  – Good Luck!

Lincoln Square “Mobility” with Coach Cara, Cancelled today.  Sorry athletes, Coach Cara is out of town performing but we will pick up next week right where we left off!

A. Shoulder Stability Circuit: 3 Rounds, not for time
-Pushups X Avg.
-Incline Bench Plate raise: Y, T, W X 10 each
-Standing “W” rotations X 10
-Elevated Ring Rows with pace (22×0) X 10

B. Floorpress: 5 Sets of 3, every other minute
Take 5 Sets building to a heavy 3.

C. 4 Rounds: 3 Minute Amraps
Power Clean and Jerk X 3 135/95lbs
Burpees X 5
Ball Slams X 7 40/30lbs
Rest 1 Minute
*Recording total rounds and reps completed in 4 Rounds.

Wednesday August 27th, 2014

A. Shoulder Stability Circuit: 3 Rounds, not for time
-Incline Bench Plate raise: Y, T, W X 10 each
-Standing “W” rotations X 10
-Bent over barbell row 1 1/4 X 10, light weight

B. Bench Press:
5 Sets of 3, building to your heaviest working weight
then…
4 Sets of 3 @ working weight
*Follow each working set with Ball Slams 40/30lbs X 10-15 reps
Rest as needed between sets
**If you completed this on 8.13.14, come with your number and work on meeting or beating it this time around.

C. 3 Rounds:
Row 500 meters
Rest 2 minutes
*Recording fastest time trial

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Wednesday, August 13th, 2014

DELOAD WEEK

A. Shoulder Stability Complex: 3 Rounds, not for time
-Incline Bench Plate raise: Y, T, W X 10 each
-Standing “W” rotations X 10
-Bent over barbell row 1 1/4 X 10, light weight

B. Bench Press:
5 Sets of 3, building to your heaviest working weight
then…
4 Sets of 3
*Follow each working set with Weighted walking lunges with KB/DB in each hand X 16-20 steps, alternating
Rest as needed between sets

C. For time: 3 Rounds
Row 250 meters
Shoulder to overhead X 20 115/75lbs
Burpees X 15
Rest 2 minutes
*15 minute cap

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