Friday 11/14/14

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6:00am, 7:00am, 5:00pm, 6:00pm

Strength:

deloading deadlift

70, 60 and 50% of 1 rep max for a 10:00 total

 

WOD:

10 weighted chop squats

10 knees to elbows

10 burpees

12:00 AMRAP

 

core challenge: 100 :02 hold back extensions

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Thursday 11/13/14

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Buy in: 50 hollow rocks, 50 back extensions

WOD:

bear complex at starting weight

50 sit-ups

bear complex increased by 10#

40 sit-ups

bear complex increased by 10 more #s

30 sit-ups

bear complex increased by 5 more

20 sit-ups

bear complex increased by 2-5 more

10 sit-ups

 

cash out: 10:00 roll out/ deep stretch/ mash

 

 

Wednesday 11/12/14 (day 8 of challenge)

 

image6:00am, 5:00pm (level 1), 6:00pm, 7:00pm

 

Strength:

deloading the push press

3 reps @ 70% of 1rm EMOTM  for 3:00

4 reps @ 60% of 1rm EMOTM for 3:00

5 reps @ 50% of 1rm EMOTM for 3:00

 

WOD:

30 double unders

20 land mines

10 hand release push-ups

5 rounds for time

 

day 8 core challenge:

120 (60 each side) kneeling dumbbell woodchops

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Tuesday 11/11/14 (day 7 of challenge)

Buy In:

3x max effort hand stand holds or 3x max hand stand push ups

 

WOD:

3:00 AMRAP of

3 power cleans

6 burpees

9 situps

1:00 rest

5 rounds

 

Cash Out:

1200m run

 

Core Challenge: 5:00 total of 1 legged or 2 legged L-sits on pull up bar, between 2 boxes, parallettes or chairs. Watch clock and rest when necessary. complete 5:00 of active movement.

 

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Monday 11/10/14 DELOADING! (day 6 of challenge)

6:00am, 7:00am (level 1), (9:00am private), 6:00pm, 7:00pm

Strength:

Deloading the Back Squat

3 reps EMOTM for 4:00

4 reps EMOTM for 3:00

5 reps EMOTM for 2:00

WOD:

3-6-9-12-etc of

wall ball shots

sumo deadlift high-pull

12:00

***today’s core challenge: 75 reverse crunches (knees bent at 90 degree angle, contract abs and bring knees  eye level and back to start. ***

***PLEASE update the challenge whiteboard with checkmarks next to days you completed both diet AND physicial portions. I will do my best to update based on website, as well.***

 

Thursday 11/6/14 Day 2 of 14!

6:00am, 6:00pm, (7:15pm private)

Death by sprints

 

WOD 1:

EMOTM for 8:00 of

6 dumbbell thrusters

6 ball sprawls

6 weighted situps

 

WOD 2:

EMOTM for 8:00 of

8 jump squats

40m bear crawl

 

CORE WORK FOR DAY 2 CHALLENGE:

100 bicycles ( both sides =1, must touch knee to elbow)

 

 

 

Challenge Updates, weeks 5 and 6!

Week 4 brought on running groups that I would not have predicted and I loved seeing how encouraging everyone was with one another. The winners for Week 4 have been  posted on the white board.

This next challenge will begin on National Healthy Eating day, November 5, and will conclude 2 weeks out, November 19.

Diet: 2 weeks of no sugar which includes: cookies, cakes, candy, ice cream, pies, and any items that include sugar in the ingredients. Acceptable sugars are fruit and 100% fruit juice. 2 weeks is a long time, but a great prep for the coming holiday and cutting out any unnecessary temptations that come along with holiday parties and office potlucks.

Physical: 2 weeks of daily core work. Some days will be a bit more challenging than others. The entire 2 weeks is designed to not burn your abs out, but definitely to push the envelope.

Just as we’ve done in prior weeks, it will be your responsibility to check in daily on the ab work and to confirm you have had a successful no sugar day. I will email by November 5 a list of each core exercise. This 2 week challenge will count as the highest scored one thus far, for a total of 14 points, or 2 points per day.

Enjoy your days off and let’s get serious on November 5!!!

EVERYTHING YOU NEED IS ALREADY INSIDE!