http://www.fitzoneatl.com/index.php Copyright 2012, Lori Palmer Lori Palmer en-US SPHPBLOG 0.5.1 http://www.fitzoneatl.com/index.php?entry=entry120207-052932 <p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">200m Sandbag Run</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">20 Weighted Situps 45/25#<br /></span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">10 Medicine Ball Cleans</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">5 Handstand Push Ups</span></p>
<p>&nbsp;</p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry120207-052932 Lori Palmer Tue, 07 Feb 2012 10:29:32 GMT http://www.fitzoneatl.com/comments.php?y=12&m=02&entry=entry120207-052932 http://www.fitzoneatl.com/index.php?entry=entry120206-055912 <p style="text-align: center;"><span style="color: #ffcc00;"><strong>WOD:</strong><br /><strong>Complete as many Rounds of the following complex as possible in 15 Minutes</strong></span> <span style="color: #ffcc00;"><br /><strong>Suggested weight is 115/80#- scale accordingly</strong></span> <span style="color: #ffcc00;"><br /><strong>5 Deadlifts</strong></span> <span style="color: #ffcc00;"><br /><strong>5 Hang Power Cleans</strong></span> <span style="color: #ffcc00;"><br /><strong>10 Stationary Lunges In Front Rack (Alternating 5 right and 5 Left)</strong></span> <span style="color: #ffcc00;"><br /><strong>5 Front Squats</strong></span> <span style="color: #ffcc00;"><br /><strong>5 Push-Press</strong></span></p>
<p style="text-align: center;"><span style="color: #ffcc00;"><strong>Cash Out: 100 Push-Ups and 100 Sit-Ups for Time</strong></span></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry120206-055912 Lori Palmer Mon, 06 Feb 2012 10:59:12 GMT http://www.fitzoneatl.com/comments.php?y=12&m=02&entry=entry120206-055912 http://www.fitzoneatl.com/index.php?entry=entry120203-064059 <p style="text-align: center;"><span style="font-size: x-large;"><strong><span style="color: #ffcc00;">15 Burpees</span></strong></span></p>
<p style="text-align: center;"><span style="font-size: x-large;"><strong><span style="color: #ffcc00;">15 Squat Clean 95/65#</span></strong></span></p>
<p style="text-align: center;"><span style="font-size: x-large;"><strong><span style="color: #ffcc00;">200m Run between rounds</span></strong></span></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry120203-064059 Lori Palmer Fri, 03 Feb 2012 11:40:59 GMT http://www.fitzoneatl.com/comments.php?y=12&m=02&entry=entry120203-064059 http://www.fitzoneatl.com/index.php?entry=entry120202-060747 <p>2000m Run</p>
<p>200 Double Unders</p>
<p>100 Medicine Ball Cleans</p>
<p>&nbsp;</p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry120202-060747 Lori Palmer Thu, 02 Feb 2012 11:07:47 GMT http://www.fitzoneatl.com/comments.php?y=12&m=02&entry=entry120202-060747 http://www.fitzoneatl.com/index.php?entry=entry120201-055555 <p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">PullUps</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">PushUps</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Squats</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">SitUps</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">No rest between exercise, then 6 X 50m Sprints</span></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry120201-055555 Lori Palmer Wed, 01 Feb 2012 10:55:55 GMT http://www.fitzoneatl.com/comments.php?y=12&m=02&entry=entry120201-055555 http://www.fitzoneatl.com/index.php?entry=entry120131-060112 Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry120131-060112 Lori Palmer Tue, 31 Jan 2012 11:01:12 GMT http://www.fitzoneatl.com/comments.php?y=12&m=01&entry=entry120131-060112 http://www.fitzoneatl.com/index.php?entry=entry120130-060308 <p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Power Cleans </span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Get Ups</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Wall Ball Shots</span></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry120130-060308 Lori Palmer Mon, 30 Jan 2012 11:03:08 GMT http://www.fitzoneatl.com/comments.php?y=12&m=01&entry=entry120130-060308 http://www.fitzoneatl.com/index.php?entry=entry120127-055402 <p>In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.</p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry120127-055402 Lori Palmer Fri, 27 Jan 2012 10:54:02 GMT http://www.fitzoneatl.com/comments.php?y=12&m=01&entry=entry120127-055402 http://www.fitzoneatl.com/index.php?entry=entry120126-055936 <p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">5 5s Negatives</span></p>
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">10 Jumping PullUps</span></p>
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">15 Power Snatch 95/65#<br /></span></p>
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">20 Bench plank Rows 10/Side 40/25#</span></p>
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">250 m Inverted Grip Row</span></p>
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">100ft Side Sumo Squat Bicep Curl 65/45#</span></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry120126-055936 Lori Palmer Thu, 26 Jan 2012 10:59:36 GMT http://www.fitzoneatl.com/comments.php?y=12&m=01&entry=entry120126-055936 http://www.fitzoneatl.com/index.php?entry=entry120125-060557 <p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">21-15-9<br /></span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Deadlifts 225/135#</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Burpees</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">then </span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Lunge-Skip 100ft<br /></span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">21-15-9<br /></span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Squats 225/135#</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Box Jumps</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">800m Run</span></p>
<p>&nbsp;</p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry120125-060557 Lori Palmer Wed, 25 Jan 2012 11:05:57 GMT http://www.fitzoneatl.com/comments.php?y=12&m=01&entry=entry120125-060557