Setting up a little “obstacle course” for your workout pleasure.

Remember We Are At Washington Park at the pull-up bars – Tennessee & Franklin (map)

Our Workouts Today Are At 9:30am

3 Rounds
Rest As Needed between Reps & Rounds, but track total workout time and weights

20 Unbroken Back Squats At Bodyweight
20 Unbroken Deadlifts At Bodyweight
20 Pull-ups At Bodyweight
Row 500m <1:45 Guys, < 2:00 Girls
If you break up a set, start that set over
(If you need to scale the weight, scale the weight but stay consistent through all 3 sets)

Our Workouts Today Are At 6am, 7am, Noon

Are You A Warrior? Warrior Dash is THIS WEEKEND!

20 seconds work followed by 20 seconds rest, rotating thru the following 5 movements:

BW Squat
Pull-Up
Double-Under
Ab-Mat Sit-Up
Push-Up

8 Rounds for total reps (use a pad of paper to track reps, that’ll make it easier).

Stagger start, so half are working, half are resting at any given time.

Our Workouts Today Are At 6am, 7am, Noon, 5:30pm, 6:30pm

Press 3-3-3-3 Reps
Rest Then
Shoulder to overhead AMRAP 3
(max weight from should to overhead in 3 minutes, you pick the weight and stick with it)
Rest Then
AMRAP 5 Box Jump Burpees
(Choose your box or tire height)

Our Workouts Today Are At 6am, 7am, 11am, 5:30pm, 6:30pm

Clean (Squat or Power) 3-3-3-3-3 Reps
Then
2 Minutes For Max Reps
Pull-Ups
Rest Exactly 2 Minutes
2 Minutes For Max Reps
KB Russian Swings #53/#35
Rest Exactly 2 Minutes
2 Minutes For (Cal)
Row

Stagger the start for the 2 minute intervals such that there are no equipment tie-ups and that rest period is exactly 2 minutes. Keep the workout order as listed.

Our Workouts Today Are At 6am, 7am, Noon, 5:30pm, 6:30pm, 7:30pm (Rugby)

Iron Absorption Dos and Don’ts: Food Combining Rules

This website has some really valuable info on it in addition to this article on iron. Equally if not more important is the concept that it brings up regarding anti-nutrients, “bio-factors” and combining certain foods/supplements/drugs that can lead to problems that are often incorrectly dianosed. Understanding how different foods, supplements and drugs react with one another is crucial to understanding how you feel, look and perform the way you do as well as critical to maximizing good health. There is often a “pro” and a “con” to most everything you hear (and read). Be informed. Be diligent. Be consistent. Be healthy and happy!