02/12/18 Monday

Written by josequan. Posted in Fitness

IMG_2848Tip of the Day:

Committing to drinking just water with most meals—esp. as replacement for soda/juice—is one of the easiest ways to cut excess calories from the diet.

What you eat holds more importance than the amount of calories you consume. Consuming 100 calories of apple is definitely not the same as consuming 100 calories of sugar.





5 minutes of Dynamic Warmup drills


7min EMOM

1-4 minute 10 Burpees every minute

5-7 minute 6 Burpees every minute




Coach’s briefing, scaling options and Wallball Demo (5min)

On a 25-minute clock, 5 rounds of:
Wallballs for 50 seconds, rest 10 seconds
Wallballs for 40 seconds, rest 20 seconds
Wallballs for 30 seconds, rest 30 seconds
Wallballs for 20 seconds, rest 40 seconds
Wallballs for 10 seconds, rest 50 seconds

Weight of Med ball (20/14#)

Cool Down & Record Scores on the Black Board (5min)

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