This New Year I'm not recommending we do another Burpee Challenge. There has been some discussion about maybe having a paleo challenge. Dylan and I are talking about some standards for following the paleo diet for longer than a month. There will be different plans for weight loss or maintenance. There will be rules for cheats and some kind of point system so we can keep track along with number of workouts each week. I'll keep you informed and you should feel free to give me comments. Once we figure out some kind of standards you can choose which plan would be best for you to meet your goals. Then we encourage each other in our new years efforts and see the progress we make together.
MONDAY 12-3-12
3 Rounds for time:
20 Sit-ups
20 Push-ups
20 Double Unders
20 Thrusters
20 Walking Lunge Steps
TUESDAY 12-4-12
"Death by Pull-ups"
(this is a cousin to Death by Back squat that we had last week)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing until you can't complete the number of pull-ups in the minute. Score is number of minutes completed plus any extra pull-ups in a round that wasn't completed.
WEDNESDAY 12-5-12
"Fight Gone Bad"
3 Rounds for reps of:
1 Minute of Wall Ball Shots (20, 14) for reps
1 Minute of Sumo Deadlift High Pulls (75, 55) for reps
1 Minute of Box Jumps (24, 20) for reps
1 Minute of Push Press (75, 55) for reps
1 Minute of Rowing for calories
1 Minute of Rest
THURSDAY 12-6-12
21-15-9
Back Squat (135, 95)
Shoulder Press (95, 65)
Deadlift (225, 155)
FRIDAY 12-7-12
3 Rounds for time:
10 Toes to Bar
200 Meter Row with straight legs
10 Rower facing Burpees
200 Meter Row with straight arms
SATURDAY 12-8-12
Share the Pain
Bring a friend and see what we can do together.
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