Taking a Break...

I'm taking another break from posting.  I'm running another paleo and fitness challenge for the next two weeks plus I'm preparing for our new BootCamp program at The Capoeira Spot.

Full body AMRAP

Instead of coming up with a specific workout of the week to post, I decided to post the different workouts that I do during the week.  However, since I am training with an injury I'm limited to the type of exercises I do.  Feel free to change up the workouts or modify the intensity by adding reps or weight to fit your needs.  I'm going to be posting a build your own workout soon!


12 minute AMRAP (as many rounds as possible):
3 handstand shoulder touches
6 box jumps (or step ups*)
9 hindu push ups
12 goblet squats (I used 35# kettlebell)
*if you do step ups, focus on keeping your weight in your heels and driving up with your glutes

HSPU and Chin-ups

Focused on strength training today.  I was very sad to discover that I could barely do a chin-up.  It's been a while since I've consistently worked at them but I had deluded myself into thinking I somehow managed to keep up the strength.

5x5 Handstand push ups (against the wall)
One minute rest in between sets
Note:  These should be challenging!  If you can't touch the ground, use a book or block underneath your head to gauge distance.  Make sure you reach the full depth each rep.  If you can barely go down, I would recommend modifying.  Let me know if you need modification suggestions. 

5x1 Chin-ups with 5 second hold up top
One minute rest in between sets
Note:  Make sure you start with your arms fuly extended.  Add reps if you can do more than one.