10 Deadlifts x 4 sets @55-60% of 1RM
– In between sets perform 5 tall box jumps
David and Goliath
0:00-3:00
Run 400m
Max Rope Climbs
-Rest 1:00-
4:00-7:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
8:00-11:00
Run 400m
Max Power Snatches (155/105)
-Rest 1:00-
12:00-15:00
Run 400m
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
20:00-23:00
Run 400m
Max Power Snatches (155/105)
3 Snatch Push Press + 2 Pause Overhead Squat + 1 Overhead Squat x 2 sets @70% of 1RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat x 2 sets @75% of 1RM Snatch
Noah’s Ark
2 Sets
25 Push ups
50 Air squats
100 Double Unders
50 Air squats
25 Push ups
-Rest 3:00 b/t sets-
4 Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)
**This should not exceed 60% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy
“Who you gonna call?”
FULL SEND FRIDAY
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)
**This should not exceed 65% of 1RM Bench Press
***Trend towards going too light and actually holding the tempo over going too heavy
“It don’t look good”
7 Sets
1 Rope Climb
2 Power Snatches (135/95)
3 Power Clean and Jerks (135/95)
6 Box Jump Overs (24”/20”)
-Rest 1:1 b/t Sets-
2 Power Snatch x 1 sets @ 50% of 1RM Snatch
2 Power Snatch x 2 sets @ 55% of 1RM Snatch
1 Power Snatch x 1 sets @ 60% of 1RM Snatch
“He slimed me.”
AMRAP 20 Minutes
Run 1600m
Row 2000m
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3 Power Cleans x 2 sets @ 50% 1RM clean
3 Power Cleans x 3 sets @ 55% 1RM clean
“That’s a big Twinkie.”
AMRAP 2 Minutes
12/10 Calorie Row
6 Power Cleans (135/95)
20 Muscle Ups(G.I Jane)
– Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated –
4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)
**This should not exceed 60% of 1RM Front Squat
***Trend towards going too light and actually holding the tempo over going too heavy
Ghostbusters
4 Rounds
8 Overhead Squats (115/80)
16 GHD Sit Ups
-At 10:00-
4 Rounds
8 Front Squats (115/80)
8 Strict Handstand Push Ups
28 Day Nutrition Challenge
Start Date: January 24th, 2022
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✅ Measurements
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The Grinch
Cuddly As A Cactus!
3 Rounds For Time:
40 Double Unders
20 Air Squats
10 Kettle Bell Swings (Green/Yellow)
Rest 2 Minutes
Charming As An Eel
2 Rounds For Time:
80 Double Unders
40 Air Squats
20 Kettle Bell Swings (Green/Yellow)
Rest 2 Minutes
Greasy Black Peel
1 Round For Time:
120 Double Unders
60 Air Squats
30 Kettle Bell Swings (Green/Yellow)