PALEO CHALLENGE RESULTS!

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PALEO CHALLENGE RESULTS!!! OVERALL MALE WINNER: DEAN M.          Starting Weight: 193                           Post: 182          Starting Body Fat: 32.32%                  Post: 24.63%          LBS of Body Fat: 62.37                           Post: 44.8          LBS of Lean Mass: 130.63                  Post: 137.18 Nutrition Score: 315 WOD/SLEEP Score: 17 ______________________________________________________________________________________________ OVERALL FEMALE WINNER: ALINNA E          Starting Weight:  181                  …

Monica JacobsmaPALEO CHALLENGE RESULTS!

Monday’s WOD

Luke Jacobsma Workout of the Day Leave a Comment

WARM UP 15 wall squats 15 Push Press 15 Cat Camels 15 push ups 15 up dog down dogs 15 Wall Squats STRENGTH: 1×8 Squat Clean Thrusters @ 50% 2×4  ”    ” @65% 3×4  ”   ” @ 80% 4×2 ”   ” @ 90% WOD: 15 Minute AMRAP 15 Hang Power Cleans 15 Wall balls 15 Chest to …

Luke JacobsmaMonday’s WOD

Friday’s WOD

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WARM UP: 15 deadlifts 15 shoulder shrug high pulls 15 hang power cleans 15 push jerks 15 front squats WOD: 400m Run for time Rest 3 minutes THEN 400m Run for time Rest 5 Minutes THEN 30 Squat cleans for time (155/115) Rest 5 minutes THEN 30 Back Squats for time(175/155) rest 5 minutes THEN 30 Hang power cleans for …

Luke JacobsmaFriday’s WOD

Thursday’s WOD

Luke Jacobsma Workout of the Day Leave a Comment

WARM UP: 40 jumping jacks 15 Ham dances 15 jumping air squats 10 pull up negatives SKILL/TECHNIQUE 10 Min EMOM 4 Max distance Long jumps WOD 20 Min AMRAP 5 HSPU’s 10 Box Jumps(30/24) 15 Deadlifts (225/165) 20 Double unders

Luke JacobsmaThursday’s WOD

WEDNESDAY WOD (POST PALEO CHALLENGE)

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WARM UP: 400m Run Samson Stretch 10 Toes to Bar 20Mountain Climbers 20 PVC pass throughs 20 Around the worlds (10 Each direction) WOD: POST PALEO WOD “Barbara” 5 Rounds for TIME – 20 pull ups – 30 push ups – 40 sit ups – 50 air squats – 3 minute REST

Luke JacobsmaWEDNESDAY WOD (POST PALEO CHALLENGE)

TUESDAY WOD (KB Ladder)

Luke Jacobsma Workout of the Day Leave a Comment

Here is what you missed Yesterday. WARM UP: 15 Med Ball Cleans 15 Burpees 15 Ball Slams 15 Overhead walking Lunges with Med Ball WOD: 8 Min EMOM KB Ladder 10 KB swings every minute on the minute, increase to the next weight after every minute or until failure. REST 5 minutes THEN 21-15-9 Power Cleans(145/105) Split jerks(145/105) Wall Balls …

Luke JacobsmaTUESDAY WOD (KB Ladder)

Monday WOD

Luke Jacobsma Workout of the Day Leave a Comment

WARM UP: 2 rounds 10 push ups 10 pull ups 10 air squats 10 shoulder press 10 overhead squats 10 sit ups 10 supermans WOD: 10 Min EMOM 5 Front Squats (185/135) REST 5 Minutes 8 Minute EMOM 7 Strict Press (115/85) REST 5 Minutes 3 Rounds of AB Blaster REST 3 Minutes 1 Mile for TIME

Luke JacobsmaMonday WOD

Wednesday WOD

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WARM UP: 30 Walking Lunges with banded pass throughs 30 Handstand shoulder taps 3 minutes of jump rope ( add 1 burpee for everytime you stop or break in the 3 minutes… perform all burpees after 3 minutes in finished) SKILL: 5 x 1:00 handstand holds 3 x 5 Handstand push up negatives WOD: 7 RFT(rounds for time) 7 SDHP’s …

Luke JacobsmaWednesday WOD

Tuesday WOD

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WARM UP: 2 rounds 10 small then 10 big arm circles 10 push ups 10 pull ups 10 sit ups 10 pvc pass throughs 10 pvc overhead squats STRENGTH: Find your 5 RM Deadlift WOD: 9 Min AMRAP 4 Hang Power Cleans (155/105) 8 Push Press 4 Front Squats 8 Lateral Burpees

Luke JacobsmaTuesday WOD

Veteran’s Day WOD – MORRISON

Luke Jacobsma Workout of the Day Leave a Comment

To ALL of those who have courageously fought for our country…We Salute You. This WOD was for you. Happy Veteran’s Day WARM UP: 400m Run 5 wall walks 10 Rock/Hollow Rolls 20 Air Squats WOD: The Hero WOD “Morrison” 50 – 40 -30 – 20 – 10 Wall Balls (20/14) Box Jumps (24/20) KB Swings  (53/35)

Luke JacobsmaVeteran’s Day WOD – MORRISON