Make Up Day – Apr 23, 2015

Good follow through Tav!
Good follow through Tav!

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Deficit Deadlift 8×2 (85%) then weighted pull up 1-1-1-1
  2. AMRAP in 20 minutes of 400m run then max consecutive hang power cleans (135/95#)
  3. Complete 2 rounds of 1 min on, 1 min off of DB thrusters (50/30#), dynamic push ups, ball slams (40/30#), burpee box jumps (20/16″)
  4. Complete 3 rounds for time of 15 box jumps (30/24″), 15 wallballs (40/30# to 10/8′), 5 muscle ups
  5. Overhead Squat 5-5-5-5-5 then alternating tabata DB presses, L-sit hold
  6. Complete the following 3 intervals: 500m row, 50 DU, 15 deadlifts (275/185#) then 400m row, 40 DU, 10 deadlifts (275/185#), then 300m row, 30 DU, 5 deadlifts (275/185).
Facebook
Twitter
LinkedIn
Pinterest

This Post Has 12 Comments

  1. Tina

    Is anyone interested in joining me in a pre-summer paleo challenge? Starting this Monday, running through May 22. For me, it’s about getting back on track. We can weigh in and keep each other on track.

  2. Nikki

    Tina I can offer moral support and about 90% compliance, lol. I will go GF/SF. (Baby girl makes me crave dairy.) I will miss ice cream!

  3. Tina

    Nik – I wish I had a good reason for my ice cream cravings At least then I could blame the brownie, peanut butter sundae I ate at midnight last night on it. Ugh. Give me a P- A- L – E -O!!

  4. Nikki K

    I’m in.

  5. MB

    I’m in too!

  6. 2014 Paleo Challenge Spirit Award Winner

    Nice ladies! I will set up a fb message so we can keep each other going.

  7. Gena B

    2 things….I am coming in tonight to make up yesterday. and second I will figure out what Paleo is and do it also! Is that ok?

    1. Tina

      Absolutely Gena!
      If you friend me on Facebook I will add you to the group. Tina O’Drain Santoro.
      I will be in tonight or you can get the basics on paleo from John or Nikki.

    2. ICA admin

      See you tonight Gena! I’ll talk to you about Paleo, as well as other diets/eating philosophies. We’ll figure out a plan for you to follow for the next 4 weeks! (Nikki)

  8. Gena B

    OK! Thank you both!

    1. Beachbody Rick

      I perfer the seefood diet

    2. Rick

      Whoever wrote as Beachbody Rick won the blog today. Very funny

Leave a Reply

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded. Drop file here