7 min AMRAP
12 KBS
12 Goblet Squats
12 Burpees
Rest 3 mins
Then, for time:
100 Air Squats
Wednesday
Training Room schedule today:
5am with Joe Dee, 9:30am with Sonia, 5:45pm with Sonia
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EMOM x 10
10 KB Swings, AHAP
10 Squat Jumps
7 Rounds
50m Sprint/ Walk back
The only class on the schedule today is 9:30am in the Training Room with Sonia! Some of the 5am crew is planning to meet at the SHS track to do the workout together, so feel free to head there if you want to get it in early ;)
Monday
5 Rounds, 90 sec Each
For Max Reps
Air Squats
Butterfly Situps
Burpees
Rest
Regular schedule today! Candy will be teaching yoga for the Saturday 8:30am class this weekend. Have a great Easter, don't overdose on chocolate, and for next week, the schedule will be as follows:
Monday
5am is cancelled, but several of the Sterlington crew are planning to meet at SHS!
*9:30am with Sonia
Tuesday/ Thursday
5am with Chad
*9:30am with Sonia
5:45pm with Sonia
5:45pm with Chad in Monroe
Wednesday/ Friday
5am with Chad in Monroe
5am with Joe Dee
*9:30am with Sonia
5:45pm with Sonia (Wednesday only)
*9:30am classes will be workouts, instead of the usual PiYo.
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Friday
For Time
800m run
21-15-9
Good Mornings
KB Swings
Then, 100 DU
All three parts are included in time.
Thursday
4 RNFT
*ME Strict Pullups (6-10 reps)
1 min DU (not max effort- treat this as skill practice)
Every 4 mins for 20 min
25 Wall Balls
15 HRPU
If using a band for assistance, be sure you can’t get more than 10 good reps. If you can do more than that, you need to go down on band assistance. No kipping! Body rows with rings are another good modification. Amplify ring rows by elevating feet and/or adding weight to hips.
Wednesday
Candy will be teaching yoga tonight at 7pm! Come get in some PiYo with Sonia at 5:45, then stay to loosen up and relax with yoga afterward. :)
For time
300 Burpees
200 Box Jumps
100 Wall Balls
200 Box Jumps
300 Burpees
Happy April Fool's Day! Here's the real workout ;)
For time
5 X 400m run, rest 1:1
Then, for time
100 Butterfly sit-ups
Tuesday
Partners, 25 min AMRAP
A-10 Goblet Squats, AHAP
15 V-Ups
20 OH Walking Lunges with WB- 20#/ 16#
B-100m One Arm Farmer Carry (switch arms after 50m)- 24kg/16kg
Partner 'A' performs as much of circuit as possible while 'B' does farmer carry. When 'B' returns from the carry, partners swap. 'B' starts with the beginning of the circuit, regardless of where 'A' finished. When 'A' returns, he will pick up where he left off on his circuit. Partners keep up with their own number of rounds of circuit 'A'. They are competing against each other to try to get more rounds than their partner.
Monday
4 RNFT
ME Pushups *(31X0)
KB Bent over row (31X0)
200m Easy Jog
Then, 5 RFT
8 Killers
10 Frog Thrusters
12 KBS
*Pushups are on a set tempo: down to a count of 3, pause 1 at bottom, explode up and go right into the next one. Hover right above ground on the bottom- don’t rest chest on floor. Do as many reps as possible without breaking the count rhythm. Once you can’t maintain the rhythm, stop and move to rows. Perform rows the same way: 3 count down, explode up, pause 1 at top of movement. Choose a weight that you can do 8-10 reps with.
Time to cut the crap, folks! The next nutritional challenge will begin Monday, April 20, and go through Monday, May 18. This challenge is all about eating REAL food. There is nothing to count, and no worries about how much protein, fat or carbs you're eating. This is not intended to be a fat loss or muscle mass gaining program. Your goal is just to focus on quality food, and feeding your body the nutrition it needs to thrive.
The program we are doing is based on 100 Days of Real Food. All whole, natural foods are allowed, including 100% whole grains and organic, pasture raised dairy products. Also on the 'yes' list are... drumroll please... wine and beer (in moderation, of course)!! For those of you who have been with us for a while, you know that we generally encourage a more paleo approach when it comes to nutrition; especially avoiding grains. But not everyone is on board with this, and that's ok! So for those of you who aren't ready to try the grain free approach yet, this is a perfect place to start. For those of you who have already cut out grains, then continue to do so! Along with the guidelines that are given by the 100 Days of Real Food program, we are adding in a second level, which is grain free, and a third level, which is strictly paleo. So pick the level that works best for you.
The kickoff meeting will be held in the training room at 7pm on Thursday, April 16, following the 5:45 workout. We'll go over the rules briefly, answer questions, and head next door to the Foundry, where Chad and Meredith have offered to let us use their facility to watch a movie. Thanks, guys! :) We'll be watching Food, Inc, which is a documentary about our industrial food system. If you need motivation to ditch processed food, or aren't sure why it matters, WATCH IT. We'll provide a snack as well. :) Bring everyone you know!
Friday
For Time
30 Burpees
30 Walking Lunges, per leg
30 Pullups (outside classes =KB Row)
30 HRPU
30 SDHP
30 V-Ups
30 KB Swings
30 Burpees