Death by 10m Last man standing wins! EMOM run 10m, and increase by 1 run every minute. Athlete must touch the ground at every change of direction!
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Daily Workouts
5am, 8:15am and 10am classes will meet inside! We'll be at 8649 Hwy 165 N, suite 8, next to Anytime Fitness in Sterlington. The 5:45pm classes will meet in the usual outdoor locations. See you there! Wild Card Workout Complete as many cards as possible in 16 mins. Everyone starts with an equal number of cards. As soon as you finish one of your cards, run it to someone else's pile. Player with the least amount of cards when time ends wins!
Hearts= KB wall balls Diamonds= SDHP Clubs= frog thrusters Spades= hollow rocks
Strength work 30 sec each for 4 rounds. Do as many reps as possible, slow and controlled, without breaking form. KB skull crushers KB step ups right KB step ups left KB row right KB row left rest
Anaerobic work 7 min amrap 16 killers (8R/8L) 8 Handstand pushups (or 16 pike)
Willpower workout! Work on muscular endurance and MENTAL endurance.3 rounds for time 30 KB swings 30 DUs (90 singles) 30 thrusters Run 400 30 snatches -15 per arm 30 squats *35 min cutoff
Fuel Up Week 6!
We’re going to continue the fat challenge this week… last week we included a thumb-sized serving of fat three times daily. But what about the types of fats you’re getting? You had a chart to refer to last week, which showed you which fats to eat and which to avoid, but what you may not know, is that most of us have a significant imbalance of Omega 3 fats to Omega 6 and 9. That’s because Omega 6’s and 9’s are easy to come by in our diet, but it’s pretty rare than we get in just as many omega 3s. The best sources of omega 3s are found in certain types of fish.
Your goal this week is to eat a serving of one of these great food sources of omega 3s! Just one serving all week?! Is this enough to fix out our omega imbalance? Nope. So, unless you manage to get in these food sources of omega 3s every day, then your OTHER goal this week is to purchase a quality Omega 3 fish oil supplement and start taking it! How much do you need? Well, that is totally dependent on the amount of omega 6 you get in your diet. Starting with the recommendation on your bottle could be a good place to start… at least one gram of omega 3 daily is better than none!
Daily Workout
Do as many unbroken reps as you can, slow and controlled, without resting or breaking form. Go through the full circuit on the right side, then repeat on the left. Complete 3 rounds per side.
KB Pushups (right hand elevated on KB) OH Stationary Lunges Single Leg Straight Leg Deadlifts Bent Over Row
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6 Min AMRAP
9 Burpees 12 SDHP