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SFCW Sat. 8/23/14
Today will be a maximum effort day! I hope you are FULL of energy! If you’re interested at all in how I pump myself up for a workout, I get up and drink an Accelerator Shake every morning. It’s one cup of coffee (hot!!) with a tsp of coconut oil, and a half scoop of vanilla protein powder–blended into frothy goodness. You can also add Leucine powder (an important amino acid), and creatine. Try it!
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SFCW Thu. 5/22/14
Set your playlist to include Van Halen’s “Jump!” because you’re going to be doing a lot of it today. ;)
Middle pic: explosive goblet squat jumps. Lower right pic: weighted broad jumps with kettlebell.
3-5 Rounds for time (depending on fitness level):
10 Goblet Squat Jumps (OR you can hold two dumbbells in your hands, squat, and then explode off the ground!)
10 Weighted Broad Jumps (hold a weight…
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SFCW Sat. 5/17/14
12 Minutes: As many rounds as you can:
10 Medicine Ball Slams (slam into ground but do NOT let it bounce back up)
20 Dynamic lunges (otherwise known as “jumping lunges”)
If dynamic lunges are too tough, either take them slower or perform regular lunges and work on depth. If you don’t have access to a medicine ball for slams, you can do heavy Russian kettlebell swings or you can sub out burpees. :)
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