Flexibility is an important component of fitness that is often neglected. Flexibility is not something just for dancers, gymnasts, and martial arts athletes to work on. Flexibility is an important part of fitness for everyone regardless of age, gender, goals, or experience. Make sure to always take time to stretch!
For time:
800m backwards med ball toss
5 rounds of 5 min AMRAP:
5 thrusters
5 burpees
5 American swings
5 squat jumps
1 min rest
Still unsure what paleo is? Can’t make up your mind if you want to try it out? Here is a simple breakdown of what paleo is. The challenge kick off date may have changed again, but that doesn’t mean you can’t start on your own! I am in, are you?
More paleo info
Today’s workout:
1 round for time -
400m lunge
800m run
25 ab mat sit-ups
5 cargo net climbs
25 ab mat sit-ups
3 cargo net climbs
25 ab mat sit-ups
1 cargo net climb
Love it or hate it, it is Valentine’s Day and we all have chocolate on the mind. Here is a fun link to 5 surprising ways chocolate keeps you healthy!
4 rounds for time:
400m run
25 wall balls
25 ball slams
25 alt v-ups
200m row
The Paleo Challenge start date is this Saturday, February 18th. Get weighed and measured and join in the fun. $30 for SWAT members, $40 for non-members wanting to participate. Kick some Paleo butt and win some cash!
Monday’s workout is:
4 rounds with a 5 min running clock. The exercises change each round, with 1 minute rest after each round. Come to SWAT to find out what kind of fun you will have each round! See you then!
We do a lot of running, however, we don’t talk about a lot about form! Running form does matter. Here is some information on Pose running! It really does help to fore foot strike and utilize your hamstrings as you run! For those who are curious – read on here!
4 rounds for time:
15 bar push press
200m run
15 back squats
200m run
15 bent over row
200m run
How is your nutrition? Are you on the right track? If you have any questions ask or if you need motivation let us know. We are here to work with you. Here is a good reason to stay away from bread if you haven’t done so already – read me!
What is a Squat Thrust?
For time:
20 wall balls
30 pull-ups
40 ball slams
50 tuck-ups
60 reverse lunges with ball
70 squat thrusts
80 double unders or 160 singles
800m run
We are working that core today. In light of that, let’s review how are abs should be when we are sitting. A lot of you sit at work all day long. Are you sitting properly? Here is a video from the Mobility WOD talking about the proper way to sit! Have fun! :) The video is a little hard to hear, but you get the idea of proper technique!
Click here to learn!
For time:
15 GHD situps
200m run
15 GHD back ext
15 burpees
20 GHD situps
400m run
20 GHD back ext
20 burpees
25 GHD situps
600m run
25 GHD back ext
25 burpees
50 pushups
The Paleo Challenge has been pushed back. But don’t wait for the gym, do it on your own! Here is a list of do’s and don’ts to help get you started. Click here.
10 min running clock
800 m run
AMRAP in time remaining
10 tactical lunges
20 good mornings
300 mountain climbers
2 min rest
10 min running clock
800m run
AMRAP in time remaining
10 push-ups
20 squats
7 rounds of:
7 push-ups
7 goblet squats
7 tuck ups
7 deadlifts
7 burpees
