630AM CLASS IS BEING TESTED TODAY AND WEDNESDAY FOR THE NEXT TWO WEEKS!!!!   WITH THE HUGE RESPONSE TO THE NOON, ITS GOING TO STAY!!!!!!

Big week this week!!!!  The next PALEO CHALLENGE is going to start TOMORROW!!!!!  So WE WILL NOT HAVE ANY REGULAR CLASS DURING THE 730PM TIME.  This will be our Paleo Lecture and Before PIcture time.  Remember, this is a test to see how strict you can stay to a very healthy diet.  The cleaner you are, the more results you will see, not just in your look but in your performance!  This is a CHALLENGE not a competition.  Now there is a $30 entry and its more to keep you in the game.  However we will be doing a vote of all the remaining member "after" pics and see who our top finishers are.  Its always a fun way to end the 8 week event.

We start our weekly movement of "HOPE" this week.  Each week we will spotlight one of the movements in the workout.  Today is Burpees!!!

FEEL THE BURN!!!!!

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"Whats in your tank?! "

Inferno Warm-up X3

Complete the Following:

 

4 Rounds:

     20 reps Single Arm Alternating Kettle Bell Squat Snatch (53#, 35#)

     15 reps Burpees

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then.....

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7 minutes:

     15 reps Pull-ups

     10 reps Deadlifts (225#, 155#)

     * 1 round is getting through both movements in the minute however you will do the pull-ups on the minute and the deads on the 30's.  So start with the pull-ups.  You finish in 20 seconds, you have 10 seconds to rest before the deadlifts.  At :30, you start the deads and must finish them before the minute.  you finish at:45 so you have 15 seconds to rest.  This is 1 round and you have 6 left.

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then....

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Back Squat (225#, 155#)

     30 reps for time

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MWOD.....Check this for your psoas and your hips.  Heavy hard extention NEEDS some attention!

[youtube https://www.youtube.com/watch?v=H4nWPeyDfNM]

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