Saturday

Saturday Back Squat 3-3-3-3 Cashout: 7 Minute Amrap 7 Pushups / 7 Kettlebell Swings

Friday

Friday Overhead Squat 5-5-5-5-5 50 Empty Bar (Behind the Neck Snatch Grip) Presses Cashout: 5 Rounds For Time: Box Jumps x 12 Slam Balls x 10 Burpees x 8 Chinups x 10 Hollow Rocks x 12

Thursday

Thursday Max Prowler Push x 5 sets (rest as needed) Cashout: 4 Rounds for Time: Spiderman crawl (Turf and back) KB Swing x 20 (55/36)

Wednesday

Wednesday Front Squat 2-2-2-2-2 Split Squat x 50 Hypers x 75 Back Extensions x 40 Wolf Stretches x 100 Ring Work: Optional

Tuesday

Tuesday Bench Press 5-5-5-5-5 1 Arm Row 5-5-5-5-5 _______ Cashout: 3 Rounds For Time (12 min Cap!) Turkish Get Up (Sandbag) x 5 per side Farmer’s walk (Turf and back x 2!)

Pushing the RESET button.. My experience with Ido Portal.

Pushing the RESET button… AGAIN. My experience with Ido Portal. For those of you unaware.. I personally have always sought out a teacher or coach who can: 1. Make me a better Coach 2. Make me a better athlete There are so many ‘Coaches’ or ‘Trainers’ out there that simply become ‘fossilized’.. They get a [...]

Monday

Monday ‘freestyle week’ Wod: Power snatch 3-3-3 Good morning 5-5-5 Cash out: 3 rounds for time: Overhead walking lunge x 20 steps (25lbs) Shins to bar x 15 Dumbbell thruster x 10

Saturday – Paleo Challenge end

Saturday – Paleo Challenge end 830-12 C’mon in and re-test your 3 lifts. Conrgats to those of you that put a solid effort into both the challenge and 3 week wave. Keep that momentum going!! WOD: Deadlift max, Back Squat max, Press max

Friday

Friday Press 85% x 5, 90% x 3, 95% x 1 ____________ For Time: 75 Air Squats 65 KB Swings 55 Walking Lunges 45 Hollow Rocks 35 Pushups 25 Situps 15 Pullups

Thursday

Thursday Back Squat 85% x 5, 90% x 3, 95% x 1 _____ Assistance work: Behind the Neck press (Empty Bar) x 50 reps Ring Rows x 50 Reps _____ Cashout: 3 Rounds.. Ab Plank – 1 min Side Plank – 30 seconds each Hollow Rock Hold – 45 seconds

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2 WEEK MEAL PLAN

Recipe Categories

• Desserts
• Entrêe
• Lunch
• Side Dish
• Snacks

Recent Recipes

• Chicken Masala (Not so paleo) Primal
• PRIMAL CHALLENGE, 3 WEEK WAVE
• Homemade Nut butter cups (not so paleo)
• PALEO GRASS FED BEEF SHANKS
• ORANGE PUMPKINS (paleo)
• PALEO Bacon Sea Scallops
• “Paleo Back Yard Soup” (Tomato soup)
• Not your typical grandma’s PALEO Meatballs
• PALEO Moroccan carrot salad with raisin
• PALEO Indian-Style Lamb Tagine
• Balsamic glazed salmon
• POWER Protein ball of YUM
• PALEO(ish) Caramelized Onions Steak Salad
• PALEO Chicken Picante with Pineapple salsa
• Chewy Paleo (ish) coconut cookies
• Paleo Tuscany Salmon Salad
• Caveperson’s Wedding Soup (paleo)
• Paleo Caramel Apple Pork Chops
• Paleo Almond Chicken Bites
• Paleo Salmon Tikka Masala
• ROBB WOLF…Paleo Solutions
• Paleo Sushi rolls
• Easy Paleo Shrimp and Greens
• Paleo Lasagna “ish”
• Paleo Beef Paprika over Cauliflower Spaezle

Recipe Tags

• Almond flour Almonds Apples avocado bacon banana banans Basil bbq sauce Beef beets broth butter Butternut carrots celery Chicken Chocolate coconut coconut flour curry dairy free Dark Chocolate duck Eggs fresh herbs garlic gluten free grass fed beef Ground beef Kale leek Low carb naturally sweetened omega 3 organic chicken Organic pork paleo Paleo Kids dish Prosciutto protein roast rosemary Salad salmon seafood Shrimp Soup Spinach Swiss chard