Monday April 15, 2013
12 minutes: Midline Strength 20m Weighted Bear Crawls (use KB or DB) 20 V-ups 20 Plate Twists 4 Rounds: Rest 3 minutes in between rounds You have 3 minutes to row 500m. With remaining time, perform max dumbbell floor to overhead (25/35lb). 3 minute rest in between rounds. Compare to Wednesday February 20th. Score is max db floor to overhead. Check out our FB page for recent pictures of our Whole Life Challenge participants! Again, great job everyone and it has been so incredible to see such massive transformation. Lindsey, Kristy, Mike and Kim! Congrats...
Read MoreFriday April 12, 2013
Back Squat – Find a heavy set of 3. EMOM: 10 minutes Even: Max body weight back squats (Scaled: 3/4 or 1/2 your body weight) Odd: Rest 2 minute rest. EMOM: 10 minutes Even: Ring plank Odd: Rest Finisher: 100 Swings (24kg/28kg) See you at the Whole Life Challenge Finals on Saturday! Paleo Brunch to follow. Finish strong everyone! Karin and Anna representin’ the Bulgarian Split Squat. ...
Read MoreThursday April 11, 2013
Overhead Squat – find a set of 5 that you feel completely stable in, not a max. Focus and work on your mobility. 5-5-5-5-5 For Time: 50 Renegade Man-makers (25/35) Finisher: 50 Hip Extensions Scott. Showin’ how it’s done.
Read MoreWednesday April 10, 2013
Deadlift 5-5-5-5 @ 75% 10 Rounds: 3 Power Clean (133/185) 4 Front Rack Lunges (same bar) 30 Double Unders (30 Speed Jumps) Rest 45 seconds after each round. More donations just came in for the WLC, thanks to Coach Angela’s hook-ups! A big thank you to Fresh Face Loftique (Facial and Pedicure gift certificates) and to The Olive Branch Oil & Spice Co. up in White Bear Lake (gift cards). Winners of the Whole Life Challenge are going to leave with some serious swag! Be sure to read Monday’s post for details about this Saturday. Please RSVP even if you’re not in the...
Read MoreTuesday April 9, 2013
Strict Press 2-2-2-2-2-2 (Heavy. Sets across) “Jackie” Row 1000m 50 Thrusters (45lb Bar) 30 Pull-ups Finisher: Handstand Practice Gluten Goodbye: 1/3 of Americans Say They’re Trying to Shun It. If you see Charlie at class, tell him what a bad-ass he’s turned into in just 2...
Read MoreMonday April 8, 2013
Not Timed: 3 Rounds Accessory Strength 8 Heavy Bulgarian Splits / Each Max Weighted Push-ups (35/45lb) 10 Strict Toes to Bar (Advanced: V-out your descending motion as many as you can, Intermediate: L-raises, Beginner: Straight leg V-ups on floor) 15 Heavy Swings Review Power Snatch 4 Rounds: 10 Power Snatch (73/105) (Beginners: Hang Power Snatch) 10 Box Jumps (30/36) Whole Life Challenge Finals & Paleo Brunch Pot-luck: This Saturday from 8am – ?? (Same structure as the Prelim Day) We have rounded the last corner of the 8-week challenge (whew!) and it’s time to let...
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