Back Squat 3 3 3 Then 3 Rounds of 3 Ovh Squat, 9 Back Squat, 18 Burpees 400 M Run

*155/105

Fresh Strawberry's, Salmon, and a quick stir fry of cherry tomato's,mushrooms, and spinach....Yummy

Relay 5K Row Partner rest in Plank Position Within 5 min. Team must establish a combined total Weight of 1R.M. Dead Lift

*Teams Score is Row Time and TOTAL weight lifted

team : 1000 M Indian Run, 100 Thrusters,100 Pull Ups, 100 Burpees, 250 M Sled Push

Partner " FIGHT GONE BAD " Wall Ball,S.D.H.P. , Box jump, Push Press, Row.

20/14

75/55

20"

1Min. each station, clock does not stop . 5 Rounds, only one team member can work at a time . 

1 point per rep or calorie

GO MATT !!!!!!!!

20min. AMRAP Med Ball Squat Clean, Push Ups, Run 250 M Rest Then Tabata Band Run

*20/14

DEAD LIFT 5 5 5 rest then 5 Rounds of 5 DeadLifts 10 Burpee

*275/185

100/60 Ring Push Ups Rest then Four 800 M Heats Rest Aprox. 2min between heats

*as least sets possible on ring push ups, your score is how many total sets 

*Individual timers for run, and time your own rest period

nice power clean Chas ....

Press 5 5 5 5 Then 800m Row, 70 Sit Ups,60 Push Ups, 50 Plate O.V.H Walking Lunge, 40 Box Jumps, 30 Burpees, 20 Knees to Elbows, 10 H.S.P.U.

45/25 Plate

 

Simply by lifting and holding "The Slosh Pipe" you feel every muscle in you body activating, attempting to stabilize what feels like a wild animal thrashing wildly in your arms. Basic exercises like the overhead press and squat take on a new brutal meaning when done with "The Slosh Pipe"

250 M Farmers Walk, 20 Dead Lifts, 30 Thrusters 40 K Bell Swings, 50 Box Jumps, 40 K Bell Swings, 30 Thrusters, 20 Dead Lifts, 250 M Farmers Walk

K Bell 53/35

Dead Lifts 135/85

Thruster 45/35

10 Rounds of 1min. 20 K.Bell Swings 1min. Rest

*Athlete must accomplish 20 swings each min. or burpee per each rep missed at end

*70/52

Good day for a farmers walk....

MAX PUSH UPS / MAX HEIGHT BOX JUMP Rest Then 21 - 15 - 9 of Ring Dips & D.Bell Snatch

Take 20min. to establish max push up score/max height Box Jumps

45/25

Adriana and Sal mid air on a 25/20" box jump

" NUTS " 10 h.s.p.u., 15 dead lifts, 25 box jumps, 50 pull ups, 100 wall ball ahots, 200 double unders, 250m plate run

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. Today ATLAS FITNESS WILL HONOR A TRUE HERO . 

This is what 80 bucks at Costco gets me . . .

1. Spinach
2. bell peppers
3. Mushrooms
4. Canned Tuna
5. Pulled Smoked pork
6. blue Berry's
7. Strawberry's
8. Organic eggs
9. Fish Oil
10. Salmon ($15, but i get 4 servings from it, and cook it all at once)
11. Avocados
12. Cherry tomato's
13. 2 Rot. Chickens

Good luck!

Power Cleans 3 3 3 3 3 Rest then Row 1k every 15 strokes do 10 Burpees

"BARBARA" 20 Pull ups, 30 Push Ups, 40 Sit Ups, 50 Squats

*REST 3 Min. between each round

GOOD LUCK TO EVERYONE DOING 60 DAY PALEO CHALLENGE !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!