9.20.16 “Taut and Tone”

September 19, 2016

Here is a Great Paleo Breakfast Recipe that I found on “Nom Nom Paleo” and can be tweaked many ways to fit your personal tastebuds.

PROSCIUTTO-WRAPPED MINI FRITTATA MUFFINS

Follow this link to find it and many more recipes : http://nomnompaleo.com/post/7486819479/prosciutto-wrapped-mini-frittata-muffins

FITNESS & LIFESTYLE

STRENGTH
HBBS
10@60% 8@65% 6@70% 6@75% 6@80%

“Taut and Tone”
15 minute cap
5 Rounds
12 BB Box Steps Ups 20″ (95,65)(6 each leg)
10 Toe 2 Bars
8 Burpees 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15-20
Back extensions

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
3 rounds
1 Mile Run
or
2000m Row
or
7 Minute max Cals Airdyne
Rest 5 Minutes between Rounds

OLY
7 Rounds
Snatch Pull – Hang snatch (above knee) – Full Snatch
–All Flat Footed–
work up to the heaviest possible
Rest :90 seconds between sets

 

 

PERFORMANCE & SPORT

1. Strength
HBBS
10@60% 8@65% 6@70% 6@75% 6@80%

2. Barbell/Gymnastics
Every 2:00 for 7 Rounds
Snatch Pull – Hang snatch (above knee) – Full Snatch
–All Flat Footed–full squats
work up to the heaviest possible

3. Metcon
5 Rounds
12 BB Box Steps Ups 20″ (95,65)(6 each leg)
12 Toe 2 Bars
12 Burpees

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