Pistol / Dumbbell Row Superset
A) Pistol Squats:
4 x 8e
B) Single-Arm Dumbbell Rows:
4 x 8e
Pistol Squat Scaling Options:
- Plate held in front of the body (also shows option for holding on to rack)
- Box Pistol Squat (for on box)
- Box Pistol Squat (to box)
- Deficit Reverse Lunges
Post work to comments.
Week 4 of 6
Box Jumps 24/20″
Modify the Pull-Ups to Ring Rows or banded as needed.
Post time and Rx to comments.
Here’s Coach KHarpz jumping off a bigass cliff in Hawaii. It wasn’t a big deal, and she wasn’t scared at all!
Alchemy Nutrition & Wellness at CFSBK
Know a lot (or a little) about nutrition but can’t seem to make it work for you consistently? Have you tried diets like Paleo, vegan, Zone, counting macros, counting calories, intermittent fasting, you name it… to no avail? Did it work while you were “good,” but was eventually too hard to maintain and you “got off track”? Programs that ask for quick, wholesale changes often end up this way. Alchemy Nutrition & Wellness with our own Coaches Chris and Jess Fox offers a different approach.
What we offer
Many people know what they should be eating but lack the structure necessary to do so consistently. At Alchemy Nutrition & Wellness, we use a client centered coaching program to provide the structure and accountability you need to finally make nutrition work for you. It’s not a quick-fix, short-term diet. There’s no counting, complicated meal plans, or elimination of any particular food group. Working side by side with your coach over the course of a full year, you’ll develop the habits necessary to eat better today, tomorrow, and next week, and develop skills to be healthy for life.
What results you can expect
• A healthy relationship with food and the ability to enjoy it
• A deeper understanding of what foods to eat regularly and what serving sizes are appropriate, without the need to weigh and measure
• Independence from “dieting”
• Improved body composition and overall health
• Improved self esteem and confidence in other areas of your life
Head over to the Alchemy program page to learn more and get started on your nutrition journey!