Wednesday, January 5, 2011 by Craig
Push Press 3 x 10 @ 55%, 1 minute rest between sets Conditioning “Annie” 50-40-30-20-10 reps of: Double Unders Sit ups Beginner Single Unders Intermediate/Advanced as Rx’d Pretty Poison Free CPR and AED Training at CFH Beginner Workout 1 minute Stations: -Pushups (Sub Burpees for advanced) -Situps -Kettlebell Swing -Row (Calories) -Med Ball Front Thrusters [...]
Tuesday, January 4, 2011 by Craig
You’ve probably seen this video before. A reminder about Paleo as we start 2011. Strength: Deadlift 3×10 @ 50% Conditioning Beginner 5 rounds 5 Burpees 10 Sit ups 15 Kettlebell Swings (16kg, 12kg) Intermediate 5 rounds 8 Burpees 16 Sit ups 24 Kettlebell Swings (24kg, 16kg) Advanced 5 rounds 10 Burpees 20 Sit ups 30 [...]
Wednesday, November 10, 2010 by Craig
Strength: Front Squat – work up to your one rep max for the day Conditioning: Complete 5 rounds for time Advanced – 30 Kettlebell Swings, (32kg, 24kg) 25 Knee to Elbows Intermediate – 30 Kettlebell Swings, (24kg, 16kg) 15 Knee to Elbows Beginner – 20 Kettlebell Swings 20 Sit-ups Links: Paleolithic Solutions Episode 53 Meaty [...]
Friday, October 22, 2010 by Craig
-Wall Ball -Push-ups -Box Jump -Med Ball Situps -Burpee -Row (Calories) 3 minutes of tabata at each station *Tabata: Work/Rest intervals of 20/10 seconds. A 3 minute tabata station will include six intervals of work and rest. Score for each station= lowest number of reps on any of the 6 intervals. (Ex. Your sets for [...]
Friday, October 22, 2010 by Craig
Strength: Press – work up to 3x3r, 2-5# > 10/4/10 Conditioning: Advanced – Run 400m Perform as many rounds in 7 minutes of: 15 Knee to Elbows 15 Back Squat, (185, 135) Run 400m Intermediate – Run 400m Perform as many rounds in 7 minutes of: 15 Sit-ups 15 Front Squats, (95, 65) Run 400m [...]
