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Weekly Updates 9-28-15 to 10-4-15

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Article Of The Week:
The physiological changes taking place will exercising:

Video Of The Week:
Mobility tips for when your calves are running hot: 



Nutrition Information Of The Week:
Why sugar is a major problem and the amount of carbohydrates we consume should be based off our activity level and insulin sensitivity:

THIS WEEKS WORKOUTS

MONDAY

SKILL
8x3
Strict Shoulder Press- ALL @ 85% : DO NO ADJUST WEIGHT THRU OUT

METCON
5 Rounds for Time
200 meter run
20 Push Press: 75/55
20(10 each leg) Alternating BB Back Rack Lunges: 75/55

TUESDAY

SKILL
Spend 15 – 20minutes working on the following-
Strict Pull Ups 5x6
Rope Climbs 3x2

METCON
15 minute AMRAP
21 Wallball
15 Pull Ups
9 Box Jumps 30/24

WEDNESDAY

SKILL
Front Squat 8 x 3 @ 85%

METCON
Omar(Hero WOD)
For time:
10 Thrusters 95/65
15 Bar-facing burpees
20 Thrusters 95/65
25 Bar-facing burpees
30 Thrusters 95/65
35 Bar-facing burpees

THURSDAY

SKILL
Single Leg Deadlift
Using Kettlebell complete 3 x 12( on each leg)

METCON
Christine (Benchmark)
3 Rounds For Time
Row 500m
12 Body Weight Deadlifts
21 Box Jumps 24/20

FRIDAY

SKILL
1) BENCH Press 5x5 heavy as possible
2) Side Plank 6x 20sec on/10sec off

ALTERNATING TABATA
1)Double Unders
1)Air squats

2)KB Swing
2)KB Hi Pull

3)Bicycle Abs
3)Ring Mountain Climbers

Saturday


Skill: 1 attempt to set 1000m Row Time:

METCON

16min EMOM
1 Clean + 1 Front Squat + 1 Jerk
*when you hit max effort, or failure, drop 10lbs and stay at that number for the rest of the time.

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