Workouts for the week

 In WOD

Senior strength class – Paleo challenge update.

just putting out a note on our recent Paleo challenge…. the results are in!!
Here is the skinny
We had 6 of the group committing to take on the challenge to change their diet for 1 month. No body said it was going to be easy, but they all worked through it and the results speak for themselves.
As their coach i have to say it was a pleasure to work with these guys for the last month, they all got stuck in and helped and encouraged each other through the whole process. They have offered up their results here in order to inspire others who are sitting on the fence!
Results.
The average weight loss was 2.5 inches off the abdominal circumference, and 3.5 pounds of fatloss.
The biggest result (who’s name will remain anonymous) had a personal result of  3.5 inches and 5.5 pounds of fat!!
That’s phenomenal results, which seriously reduces the chances of heart attack and stroke. If 4 weeks can make these changes – imagine what long-term dietary change and exercise can do!

MONDAY

Strength:
Back Squat: 3 x 5 @31X1,
rest 3 min

WOD:
Partner workout:
300 Double Unders
300 Situps
300 Squats

300 is the total, to be split b/t the partners. One works at a time. You must complete all the reps of an exercise before moving to the next.

TUESDAY

Strength:
strength endurance

3 rounds:
Press: amrap w/70% of 1RM
rest 20 sec
Strict Pushups: 20-30 unbroken
rest 2 min
Deadlift: 5-7 reps w/70% 1RM
rest 2 min

WOD:
3 rounds (each), w/partner:
P1 Row 200m
P2 FLR Hold on Floor

WEDNESDAY

WOD
Aerobic Power

AMRAP in 10 min @85%:
50 reps High Knee Skipping (jump rope)
10 KB Swings
5 Burpee Box Jumps 20″
–5 min recovery–
AMRAP in 10 min @85%:
10 Pullups
15 sit ups
20 Squats

THURSDAY

Strength
Hang power snatch cluster 4 x 3.3.3
– rest 10 sec BT each set of 3

rest 2-3 mins sets

WOD
Row 2K – TESTING

FRIDAY

Strength:
Push-Jerk 5×3 @21X1

Rest 2.30 mins

WOD
12 minute AMRAP
10 Thrusters 42.5/30
10 Toes to Bar
10 Kettlebell swings 24/16kg

L2 35/20kg
L1 25-30/15kg

SATURDAY

Your Custom goals

+

WOD
21-15-9
Deadlifts 100/70kg
400m Run after each round

L2 85/45kg
L1 60/30kg

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