Kids and eating Paleo/Primal

15 on 15 off 10x each skill -

5 - 1/2 burpee with push up
5 to 7 - Box jumps
Plank hold on ab wheel
5 Rotating sandbag cleans (alt sides)

4 times through

• 6/6 See-Saw overhead press
• 6/6 Lateral squat
• 6 Pull ups
• 4 Dead lift
• 10 Body saw

While I like the concept "Strong is the new skinny" it seems to have played out in the wrong direction.
Read this Blog Post from "Fit and Feminist" to find out why.

3 minutes per hand - goal is to keep the kettlebell off the ground, either in the lockout position or the rack position for 6 minutes - 2 minutes rest between skills

• Snatch
• Clean + Jerk or push press
• Snatch + drop lunge
• Clean + squat thrust (the KB has to touch the ground on this one!)

4x through each

6/6 1 arm floor press
4 Double KB clean + squats

4 Barbell bent rows
5/5 1 leg sandbag good morning

5 Windmills Right
5 Windmills Left

6 rounds, 20 seconds of work, 20 seconds rest

• Side to side push ups
• Sandbag high pulls
• Broad jumps
• Overhead swings
• Supine opposite knees to elbows

One person works for 30, one person rests 30, move to the next station after you've both done the station you're on.  Keep track of how many reps you do after each exercise.

• Double KB push press
• Ab Wheel roll out
• Box jump
• Body Rows
• Squat thrust

It's time for our Mid Month Challenge!

20 minute AMRAP

5/5 Snatch
5/5 Goblet lunge steps
10 H2H swings
10/10 Mountain climbers

30s each side, 6 rounds

• Cleans
• Lunge press
• Swings release
• Push ups

4 sets of each:

• 4-2 hand floor press
• 7/7-1 arm bent rows
• 4-Back squat
  
• 5/5-Single leg dead lift
• 10-Tuck ups

Two Minute Drills - 10x

5 Burpees
5/5 Snatch
15/15 Mountain climbers
20 Swings