Workout and Words For October 22nd – Paleo Nick

29
Nov

Workout and Words For October 22nd – Paleo Nick

For anyone who wasn’t at the Paleo seminar this is what you missed!  https://www.dropbox.com/sh/1ppzou9ye665e7z/AACMBU-Ic7nnLFoxOvyY2D0na?dl=0

 

GROUP CLASS WORKOUT

 

Warm Up:

Lunge around the two rigs, 15 PVC good mornings, 25 situps, 10 burpees to rig, 20 airsquats

 

Strength:

5×3 Back Squat @80% (Every 90 Seconds)

 

Metcon:

Dynamic

12 Min Time Cap

One of the girls.

“Jackie”

1000 Meter Row

50 Thrusters @45/35

30 Pull Ups

High Intensity!

You get out what you put in.

 

Foundational

12 Min Time Cap

750 Meter Row

40 DB Thrusters

30 Ringrows

 

Mobility:

Pre – Super Couch (pg. 331)

Post – Super Friend Quad Smash

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

Lunge around the two rigs, 15 PVC good mornings, 25 situps, 10 burpees to rig, 20 airsquats

 

Strength:

10 rounds of:

3 Hang Power Snatch + 1 Full Snatch

 

Metcon:

For Time: (9 Minute Time Cap)

21 thruster @95/65

6 muscle ups

15 thrusters

4 MU

9 thrusters

2 MU

 

Mobility:

Super Friend Quad Smash

 

 




 

 

 

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