http://www.fitzoneatl.com/index.php Copyright 2010, Lori Palmer Lori Palmer en-US SPHPBLOG 0.5.1 http://www.fitzoneatl.com/index.php?entry=entry100729-060629 <p style="text-align: center;"><strong><span style="font-size: small; color: #ffcc00;">In&nbsp;10 minutes<br />Climb your ladder starting with<br />1 Thruster 95/65#<br />1 Pull-Up<br />Rest 2 Minutes then&hellip;<br />For Time:<br />Starting with last completed round descend ladder with<br />Squat Cleans 95/65#<br />Burpees</span></strong></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry100729-060629 Lori Palmer Thu, 29 Jul 2010 10:06:29 GMT http://www.fitzoneatl.com/comments.php?y=10&m=07&entry=entry100729-060629 http://www.fitzoneatl.com/index.php?entry=entry100728-062417 <p>Front Squat&nbsp; 12</p>
<p>Step-up w/ DB&nbsp; 15/15</p>
<p>Jump Squats&nbsp; 30</p>
<p>400M Run</p>
<p>AB Selection</p>
<p>Sumo Squat n Lift&nbsp; 12/12</p>
<p>Abduction/Adduction Leg Lift&nbsp; (30sec each)</p>
<p>Fire Hydrant&nbsp; 25/25</p>
<p>Ball Pulls&nbsp; 20</p>
<p>Hip Thrust (bridge)&nbsp; 30</p>
<p><strong>ABWERKZ&nbsp; 60</strong></p>
<p><strong><span style="font-size: medium;">GOLD 3+ rounds</span></strong></p>
<p><strong><span style="font-size: medium;">SILVER 2 rounds</span></strong></p>
<p><strong><span style="font-size: medium;">BRONZE 1&nbsp;rounds</span></strong></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry100728-062417 Lori Palmer Wed, 28 Jul 2010 10:24:17 GMT http://www.fitzoneatl.com/comments.php?y=10&m=07&entry=entry100728-062417 http://www.fitzoneatl.com/index.php?entry=entry100727-055105 <p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;"><br />Round 1 Double Unders<br />Round 2 Box Jumps<br />Round 3 Double Unders<br />Round 4 Box Jumps<br />Round 5 Double Unders</span></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry100727-055105 Lori Palmer Tue, 27 Jul 2010 09:51:05 GMT http://www.fitzoneatl.com/comments.php?y=10&m=07&entry=entry100727-055105 http://www.fitzoneatl.com/index.php?entry=entry100726-040552 <p>30 Sumo deadlifts</p>
<p>Bicycles 45/secs</p>
<p>15 dual ring pulls</p>
<p>400m run</p>
<p>25 Jumping pull ups (reverse grip)</p>
<p>&nbsp;</p>
<p>Part 2 (2 rounds)</p>
<p>40 Air squats</p>
<p>20 Med ball cleans</p>
<p>15 dumbbell thrusters 15/25lbs</p>
<p>&nbsp;</p>
<p>Abwerkz 80</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p>&nbsp;</p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry100726-040552 Lori Palmer Mon, 26 Jul 2010 08:05:52 GMT http://www.fitzoneatl.com/comments.php?y=10&m=07&entry=entry100726-040552 http://www.fitzoneatl.com/index.php?entry=entry100724-084916 <p style="text-align: center;">&nbsp;</p>
<p><strong></strong></p>
<p><strong><br /></strong></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry100724-084916 Lori Palmer Sat, 24 Jul 2010 12:49:16 GMT http://www.fitzoneatl.com/comments.php?y=10&m=07&entry=entry100724-084916 http://www.fitzoneatl.com/index.php?entry=entry100723-062948 <p>Bent Over Row&nbsp; 15</p>
<p>Lat Pulldown (Rubber Bands)&nbsp; 12</p>
<p>One Arm Row&nbsp; 15/15</p>
<p>Suicide Shuffle *Distance*</p>
<p>Reverse Hypers&nbsp; 12</p>
<p><span style="text-decoration: underline;"><strong>3rds</strong></span></p>
<p>Rope Descend/Ascend&nbsp; 5Trips</p>
<p>Dbl Hammer Curl&nbsp; 20</p>
<p>Row/Curl Combo&nbsp; 350M</p>
<p>Wall Ball Toss&nbsp; 10/10</p>
<p>Jump Pull-ups&nbsp; 45sec</p>
<p>*Listen for the AB Command</p>
<p>ABWERKZ&nbsp; 40</p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry100723-062948 Lori Palmer Fri, 23 Jul 2010 10:29:48 GMT http://www.fitzoneatl.com/comments.php?y=10&m=07&entry=entry100723-062948 http://www.fitzoneatl.com/index.php?entry=entry100722-060931 <p style="text-align: center;"><span><span style="color: #ffcc00; background-color: #000000;">5-5-3-2-1</span></span></p>
<p style="text-align: center;"><span><span style="color: #ffcc00; background-color: #000000;">25 &ndash; 20 &ndash; 15 &ndash; 10 &ndash; 5 rep rounds for time of:<br />Sit Ups</span></span></p>
<p style="text-align: center;"><span><span style="color: #ffcc00; background-color: #000000;">PushUps</span></span></p>
<p style="text-align: center;"><span><span style="color: #ffcc00; background-color: #000000;">High Pulls 95/65</span></span></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry100722-060931 Lori Palmer Thu, 22 Jul 2010 10:09:31 GMT http://www.fitzoneatl.com/comments.php?y=10&m=07&entry=entry100722-060931 http://www.fitzoneatl.com/index.php?entry=entry100721-065815 <p>A&nbsp;"<span style="font-size: small; font-family: arial black,avant garde;">FULL BODY</span>"&nbsp;FATIGUE or</p>
<p>A LOAD&nbsp;OF "<span style="font-size: small; font-family: arial black,avant garde;">LEG</span>" EXERCISE.... AMRAP for 40 MINUTES!!!!</p>
<p>GOOD LUCK.</p>
<p><strong>ABWERKZ&nbsp;60</strong></p>
<p>&nbsp;</p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry100721-065815 Lori Palmer Wed, 21 Jul 2010 10:58:15 GMT http://www.fitzoneatl.com/comments.php?y=10&m=07&entry=entry100721-065815 http://www.fitzoneatl.com/index.php?entry=entry100720-060412 <p><strong><span style="font-size: medium; color: #ffcc00;">
<p style="text-align: center;"><br />50 Burpees</p>
<strong><font style="font-size: medium;" size="4" color="#ffcc00">
<p style="text-align: center;"><br />30 Hang Squat Cleans 95/65#</p>
</font></strong></span>
<p style="text-align: center;">&nbsp;</p>
</strong></p>
<p style="text-align: center;">&nbsp;</p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry100720-060412 Lori Palmer Tue, 20 Jul 2010 10:04:12 GMT http://www.fitzoneatl.com/comments.php?y=10&m=07&entry=entry100720-060412 http://www.fitzoneatl.com/index.php?entry=entry100719-055401 <p>Close Grip Incline Bench&nbsp; 12</p>
<p>Staggered Pushups&nbsp; 6/6</p>
<p>Ring Press &amp; Tricep Ext&nbsp; 10</p>
<p>Vertical Crunches w/ Med Ball&nbsp; 30 reps</p>
<p>40&nbsp;Dbl/Unders or 200M run</p>
<p><strong><span style="text-decoration: underline;">2rds</span></strong></p>
<p>Spiderman Crawl *Distance</p>
<p>Push Press&nbsp; 12</p>
<p>Plank N' Reach 15/15</p>
<p>Dying Cockroach&nbsp; 30 reps</p>
<p>Mt Climbers (45sec) or KB Jacks 30</p>
<p><strong>ABWERKZ&nbsp; 80</strong></p>]]> Workout of the Day http://www.fitzoneatl.com/index.php?entry=entry100719-055401 Lori Palmer Mon, 19 Jul 2010 09:54:01 GMT http://www.fitzoneatl.com/comments.php?y=10&m=07&entry=entry100719-055401