How You Doing Mike?

Up Close and Personal with Tim…

Another On Ramper Success Story:
Lisa has started her Paleo Diet Full Force
She feels better
and she PR’d on her first workout a month ago, by 6 minutes and 10 seconds…
Great Job, Lisa

Check Out These Sweet Paleo Treats…

The Gym will be closed on Sunday, May 2nd, 2010

Here is the workout for Monday, May 3rd, 2010… I will be posting the Monday workout for now on, during the Saturday evening hours…

Dynamic/Mobility Warm-Up:
Leg Kicks
Butt Kicks
Spiderman Lunge
Under the Bridge
PVC Dislocates

Active Warm-Up: Coach B Warm-Ups
Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Lands
Snatch Drops
Overhead Squat

Workout of the Day;
A. Hang Power Snatch 3-3-3-1-1-1

B: L-Sits, Total Time Holds(As Many Holds as Possible, until you reach time elapsed)
Advanced: 75 seconds
Intermediate: 60 seconds
Beginner: 45 seconds

C. AMRAP 8 Minutes of:
Advanced: 3 L Pull-Ups
10 Ring Push-Ups
Intermediate: 3 Strict Pull-Ups
10 Regular Push-Ups or 10 Ring Push-Ups
Beginner: 5 Band Pull-Ups/Ring Rows
8 Box Push-Ups or Knee Push-Ups

Rest 3:00 Minutes

AMRAP 8 Minutes of:
Advanced: 5 Toes to Bar
10 Box Jumps @ 24 inches
Intermediate: 5 Knees to Elbows
10 Box Jumps @ 20-24 inches
Beginner: 7 Anchored Sit-Ups
7 Box Jumps @ 16-20 inches