Workout And Words For September 24th – Paleo Nick

29
Nov

Workout And Words For September 24th – Paleo Nick

As we continue with the paleo challenge i have seen more and more recipes  and photos of great food and tasty treats streaming across Instagram and Facebook.   I have for one found it extremely helpful to see that paleo doesn’t have to be raw vegetables and grass fed beef everyday!   It has been inspiring to see all the different recipes that our members have found and have created along their journey of this challenge.

To keep the momentum going we will be getting together a cookbook that we will be encouraging all of our members to share their past paleo recipes!  We will leave the cookbook out at the front desk so that everyone can add too!  We are also working on getting Paleo Nick to come down from Truckee for a 2 hour seminar on paleo cooking, preparing and of course eating!

If you are interested on attending this seminar please sign up with Sabrina at the front desk.  The cost for each member will rang from 10 to 15 dollars depending on the amount of people who would like to attend.  To see what paleo Nick is all about you can visit his website at www.paleonick.com or you can contact [email protected]

 

GROUP CLASS WORKOUT

 

Warm Up: 3 Rounds

10 PVC Goodmornings, 10 pushups, 25 DU or 50 singles

 

Strength:

Hang Snatches/Hang Power Cleans (6  Rounds-Every 40 Seconds)

Advanced Dynamic: 2 Hang Power Snatches

Dynamic/Foundational: 2 Hang Power Cleans

 

Metcon:

Lurong WOD #3

The Triplet Tester

11 Min AMRAP

(3,6,9,12,15,18,21….)

Wall Ball

Box Jump

Deadlifts

 

Mobility:

Pre –  T-Spine Smash:OH Extension Bias (pg. 238)

Post – 5 minute Cool Down

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

3 Rounds

10 PVC Goodmornings, 10 pushups, 25 DU or 50 singles

 

Strength:

8 Rounds

1 Hang Full Snatch + 2 OH Squats

4×10 DB Strict Press

 

Metcon:

2 Rounds

20 Pull Ups

80 Double Unders

Rest 3 Minutes

2 Rounds

20 Ring Dips

10 KB Thrusters @53/35

 

Mobility:

Superfriend Lat Smash

 

 

 

 

 

 

Leave a Reply