Workout And Words For September 30th – Paleo Nick

If you haven’t signed up for Paleo Nick please see Sabrina at the front desk before the end of the week!  I will be getting in contact with Nick by the end of the week to try and set up a date for a seminar.   Most likely we will host the seminar between 6:30pm to 8:30pm on a weekday night.  As soon as i am able to find a date i will inform everyone who signed up via email about the seminar and what the final cost will be.

As always, if you have any questions feel free to contact [email protected].

 

GROUP CLASS WORKOUT

 

Warm Up:

2 min machine, 10 burpees, 15 pass throughs, 1 min plank, 15 pass throughs, 10 pushups

 

Strength:

Bench Press  6×3 Every 90 secs Increase weight

 

Metcon:

Dynamic

17 Min Time Cap

4 Rounds

15 Cal Machine

10 Pullups

10 Box Jumps 24/20

25 Ab Mat Situps

 

Foundational:

4 Rounds

12 Cal Machine

10 Ring Rows

10 Step Ups

20 Ab Mat Situps

 

Mobility:

Pre – Triple Bully (Pg. 269)

Post – Glute Smash and Floss (pg. 300)

 

 

SKILL’S CLASS

Handstand walks

Hand stand push ups

“THE” box jumps and hand stand walk challenge