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Nasty Chipper

By 10/07/2010No Comments


Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

25 Walking lunge steps

20 Pull-ups

50 Box jumps  20″

20 Double-unders or 100 Single Jump Rope

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 70M/53W

30 Ab Mat Sit-ups

20 Hang squat cleans, 35lb Dumbbell Men/ 25lb Dumbbell Women

25 Back extensions

30 Wall ball shots, 20M/14W

3 Rope climb ascents


Coaches Notes:  On hanging Squat Cleans athlete can use a Barbell 75M/50W if there are no dumbbells available.  Rope climbs can be modified by doing 30 chin ups.


Congrats to Chris A with a before and after pic.  Chris lost 17 pounds while doing the 30 day Diet Challenge.  Speak with Chris if you wish to ask him how he changed his diet to mostly Paleo and only had a couple cheat meals during the 30 Day period.  You can clearly see the difference by looking at the below pictures.    I know we sound like a broken record but here it goes “Nutrition is the FOUNDATION of a solid fitness program.  The Paleo Diet we follow is a Performance Enhancing Diet which in turn will allow you to train harder leading to fat loss, muscle gain and most important quick recovery.  What does that mean?   The pictures below explain it all.  Chris is just one of dozens who are looking fitter than ever.  Great work everyone.  You are our walking Billboards.  That’s why we don’t advertise.