REMINDER...we are GETting REAL!

On January 31st we’re launching our second nutrition challenge…GET REAL.  It’s time to kick all the processed unhealthiful foods to the curb and embrace the goodness of high quality whole foods.

Join us on Sunday January 30th at 11am for the Big Get Real Kick Off hosted by the lovely Summer (Cosmopolitan Primal Girl) of Haute Life.

Full details here: Get Real 2011

Weekly Warm-up

Mobility: Lacrosse ball to Butt (yes…butt!) – 60-90sec/side Glute Stretch (be mindful of your knee and adjust if needed) – 60-90sec/side

2 Rounds:

  • 12 Band Squats (band just below knee)
  • 8-15 Ring Rows at controlled tempo (focus on locking shoulder blades back and down)
  • 10 Walking Lunges with Hands overhead (straight back leg like the split squat)
  • 15 External Rotations with Band (elbows locked at sides) controlled tempo
  • Part 1:

    NEW Q’s: A1: Back Squat 3 x 5 sets across – rest 30sec (*add 5-10# more than last time) A2. Push Ups 3 x 8-12 [3011]– rest 2mins

    VETERAN Q’s: A1. Front Squat 4 x 4-6 – rest 10sec A2. Muscle Up Progressions (1min) – rest 2mins

    Part 2:

    • 1min Max Pull-ups
    • Rest 1min
    • 2min Max Overhead Squats
    • Rest 2min
    • 3min Max Kettlebell Swings

    Comment