Do you drink diet soda?  Click here to read on!

1500m row
15 ab mat
15 russian swings
20 ab mat
20 russian swings
25 ab mat
25 russian swings
1500m run

We do v-ups a lot.  Why?  Because they are good for us and transfer into many other things we do.   V-ups also make us stronger!  Click below to check out what a true v-up looks like!!!

v-ups

For time:

800m run

50 air squats
20 american swings
40 v-ups
20 american swings
30 push-ups
20 american swings
20 later hops over kb
20 american swings
10 burpees



25 min AMRAP
800 m run
20 tuck ups
800m run
max rep pull-ups

1 mile run
100 squats
50 push-ups
25 GHD sit-ups
1 mile run

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

Paleo Diet Food List Compilation: Cavemannism

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