WARM UP: 3:00 Jump Rope 2X: 5 of each Squats with band: Slow with :03 pause at bottom Slow Normal Fast 15 Good mornings :30 HS Hold 10 Push ups SKILL: 30 Rounds (15:00) 1 Squat Clean and Jerk Every :30 WOD: Super set X 4 (10:00) :60 Weighted plank hold :30 Ring support hold
WARM UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support 10 Reach throughs SKILL: 25 Bear Hug Climbs WOD: 25:00 EMOM M1: 200m Run M2: 6 Burpees Over Box M3: 20 Zercher Squat M4: 15 KBS M5: 30’ Handstand Walk
A few weeks ago, we finished up our Nutrition Reboot and we had so many dramatic results! We made this Nutrition program more about the personal change of your lifestyle versus winning a challenge. But, that doesn’t mean we didn’t want to recognize those who really went the extra mile! Coach Rebekah and Coach Drew selected
WARM UP: 3 Rounds C2C Run 10 KBS (light) 10 Ring Rows 3 Rounds 200 m Sprint 10 Jump Squats (for height) 10 Push-ups SKILL: INTO WOD WOD: 6:00 AMRAPs 200 m Row 20 KB G2OH 20 DB Box SU 10 T2B 3:00 Rest 200 m Row 20 KB G2OH 20 DB Box SU 10
WARM UP: Cross the river!! SKILL: C2C 20 lunges C2C 20 v-ups C2C 20 Kicks on each leg on the ground C2C 20 Squats with Red Band around Knee C2C 20 Burpees WOD: 13 Min AMRAP 15 Deadlifts 12 Hang Power Cleans 9 FSQ 6 Push Jerks 3 Thrusters
WARM UP: 2 Rounds: 400m Run 10 Dynamic GMs 10 Bulgarian Split Squat on 12” Box (each side) 10 Single Leg Pelvic Raises (each side) 10 WBS (11/10’) :45 Plank SKILL: Cleans 10 Min EMOM ODD: 2 Squat Cleans EVEN: :30 Second hollow body hold WOD: 6 Min AMRAP 6 Burpees to a plate 10
WARM UP: :30 drills: Bottom squat hold Squats Push Ups Hollow Body Hold Superman Hold Bar hang SKILL: TABATA :20 on,:10 off Ring Dips 25 foot sprints WOD: “Josh” 21 OHS 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups
WARM UP: 2 Rounds: 5 Inchworms + 1 push up 10 Baby Squats 10 Lunges 5 Strict pull ups C2C Run SKILL: TIC-TAC-TOE WOD: Teams of 2 2000m Row 800m Partner run with band 150 Shared DUs 60 DB Goblet squat front rack walking lunges 100 Shared Shoulder taps in a HS 60 DB Goblet
WARM UP: 1 C2C forward 1 C2C backwards 10 Burpee broad jumps 10 Push ups 1 C2C shuffle sideways 1 C2C shuffle sideways (other way) 10 Squats 10 Squat jumps SKILL: 12 min EMOM M1: ME Rope Climbs M2: Rest M3: ME Hollow Body Rocks M4: Rest WOD: 21-15-9 Push Press Box Jumps 15 Burpees
Post-Nutrition Challenge Reflection and Suggestions The Nutrition Reboot was a great success! Everyone who completed the Reboot had results of varying degrees but results are results and therefore, something to celebrate! I am sure you already had your post-challenge celebratory cheat meal (or a few of them) and that is great! I am all for
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