October 18, 2017

I’ve found that homemade spice mixes such as the ones i am about to share with you are a really simple way to be conscious of your health. No anti-caking aids, no ingredients you can’t pronounce, no sky-high sodium. You throw a few ingredients into a jar and shake so i...

October 18, 2017

50 min Total Time

INGREDIENTS

  • 4 teaspoons (20 mL) coconut oil (or other, i used mustard oil) 

  • 1 tablespoon (15 mL) cumin seeds (or cumin powder to taste)

  • 1 medium onion, finely chopped 

  • about 1 teaspoon sea salt, to taste

  • 3 large cloves garlic, mi...

October 12, 2017

STRENGTH

1) Bench Press: Work up to a heavy triple. Rest 2-3 mins between
2a) Weighted dips 3 x 6-8
2b) Hanging leg raise 3 x 8-10 Rest 1 min between 

CONDITIONING

3 RFT:

50 sit-ups

50 push ups

800m run

October 11, 2017

Follow this program for 6 weeks , take rest days between workouts... example day 1 monday, day 2 wednesday, day 3 friday! 

Use weights that allow you to do the reps prescribed but not much more so you are working near maximum effort. 

Day 1

Warmup sets     Working sets...

October 11, 2017

1. Forced Reps

This is the most popular and probably the most abused intensity technique. A spotter is used to provide enough assistance for the person lifting to be able to complete the rep.

-The problem comes when the person lifting relies on the spotter...

October 11, 2017

Strength

Top Position Hold – 3 sets of 5-10 seconds

Dips – 3 sets of 3-5 reps

Reverse Row Sit Back – 3 sets of 3 reps

Tuck/L-Sit – 3 sets of 5-10 seconds

Chin-Up/Pull-Up – 3 sets of 1-3 reps

Conditioning

10 min AMRAP of:

10 Wall balls (10/9’, 20/14#)

10 Toes-2-bar

10 Alternati...

October 11, 2017

STRENGTH

1) Deadlift: Work up to a heavy triple. Rest 2-3:00
2a) Weighted pull up 3 x 6-8 
2b) Ab wheel 3 x 8-10 Rest 1:00

CONDITIONING

3 RFT:

15 KB swing
400m ski-erg

October 9, 2017

Asian Chicken Salad

Serving: 6

Prep Time: 8 minutes 

Nutrition Facts: per serving

Calories: 236

Fat: 10g

Carbs: 10g

Protein: 20g

TIPS: Great dish to make up a lot of and eat throughout the week.

Ingredients

¼ cup lime juice

4 tsp sesame oil

2 tsp rice vinegar

2 tsp soy sauce

1...

October 9, 2017

GPP 

1a) Prowler Push: 4 x 60 metres Rest 1 min 
1b) Farmer Carry: 4 x 60 metres (as heavy as possible). Rest 1 min

Conditioning 

4 Rounds 40 seconds work/20 second Rest:
Rowing Calories (try to beat each round)
Burpees

Double Unders
Toes-to-Bar

Finish off with Russian...

October 9, 2017

STRENGTH

1) Back Squat: Work up to a heavy triple. Rest 2-3:00
2a) Bulg. Split Squat: 3 x 6-8 ea. No rest.
2b) Cable High-to-low woodchop: 3 x 8-10 ea. Rest 1:00
 

CONDITIONING

3 RFT:
10 Power Cleans (135, 95)
400 Meter Run 

Please reload

WORKOUT OF THE DAY

Our Workouts of the day will always be up the day before so you can see what is coming

WOD 13/10/17

October 12, 2017

1/5
Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload

  • Instagram Social Icon
  • Facebook Basic Square
Follow Us
ADDRESS
FIND US

Åneveien 6
Kvavik, Lyngdal
Norway 4580

You will find us behind Kvavik Auto 

nordicpowerzone@hotmail.com

Or
Message us on Facebook

  • Instagram Social Icon
  • Facebook Social Icon