Nutrition Challenge Day 26!
Weightlifting:
Paused Back Squat (5RM, +5# from last week)
95% x5
90% x5 or more (limit to 10)
Metcon (AMRAP – Reps)
In 3 Minutes:
Row 400m
Max Wall Balls in remaining time. (20/14#)
Rest 1 Minute, then:
In 3 Minutes:
25/20 Cal Assault Bike
Max DB Burpee Step Overs in remaining time. (50/35#)
Rest 2 Minutes and Repeat
Score = Wall Balls + DB Burpee Step Overs
Nutrition Challenge Day 25!
Gymnastics:
5-4-3-2-1
Muscle Ups (Ring or Bar – work whichever is weaker)
10-20-30-40-50′
Handstand Walk
Muscle Ups (Ring or Bar – work whichever is weaker)
10-20-30-40-50′
Handstand Walk
If you don’t have HS Walks or Muscle Ups, use this time for SKILL WORK.
Metcon (Time)
2 Rounds
25 Pullups
15 HSPU
5 Hang Cleans (185/125#)
25 Pullups
15 HSPU
5 Hang Cleans (185/125#)
10 Minute Cap
After Party:
LaxBall – Pecs/Delts
Banded Lat Stretch
Banded Lat Stretch
Nutrition Challenge Day 23!
Weightlifting:
EMOM10
20 Double Unders + 1 Full Snatch.
Start at 70% and BUILD.
Start at 70% and BUILD.
Metcon:
AMRAP12
Overhead Squats (95/65#)
Toes To Bar
Overhead Squats (95/65#)
Toes To Bar
Ascending ladder w/ 2 Rounds at each rep scheme.
10/10×2, 12/12×2, 14/14×2, etc.
10/10×2, 12/12×2, 14/14×2, etc.
After Party:
800m Run (cool down)
Couch Stretch
T-Spine Smash
Couch Stretch
T-Spine Smash
Nutrition Challenge Day 20!
Metcon (Time)
400m Run, then:
21-15-9
Deadlifts 225/155#
Box Jumps 24/20″
Partner 1 performs entire workout, P2 counts their reps. Once P1 completes the workout, P2 begins and P1 counts.
Metcon (Time)
15-12-9
Front Squats 135/95#
Chest to Bar Pullups
then:
400m Run
Same format at wod 1.
Nutrition Challenge Day 19!
Weightlifting:
Paused Back Squat (5RM, +5# from last week)
Drop Sets:
95% x5
90% x5+ (limit to 10)
95% x5
90% x5+ (limit to 10)
Metcon:
AMRAP5 x 3 Rounds (1 minute rest between AMRAPs)
2 Power Cleans (185/125#)
4 HSPU
8 Pistols (alt)
2 Power Cleans (185/125#)
4 HSPU
8 Pistols (alt)
Pick up where you left off on the previous round.
Score = Total Rounds + Reps
Score = Total Rounds + Reps
After Party:
2 Rounds
1:00 Barbell Rollouts
:45R/:45L Couch Stretch
1:00 Barbell Rollouts
:45R/:45L Couch Stretch
