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. Good Mornings 3 x 10 [4010] - rest 60sec A2. Poliquin Step-up 3 x 25/side - rest 60sec

    VETERAN Q's: A1. Snatch Grip Deadlift to Hang + Hang Power Snatch 8 x 2 - rest 60sec

    Part 2: 3 Rounds for Time of:

    • 10 Deadlift @ 50% 1RM or 60% 5RM
    • 15 Toes to Bar
    • 20 Overhead Walking Lunges (10/side)
    • 25 Double Unders or 60 Singles