Thursday
30sec ME x 4 rounds
Hollow Body Hold
KB Swings
Ball Slams
Rest
Then, for time
21-15-9
Goblet Squats
Burpees
Tuesday
3 RNFT
Max Strict Pullups
Max Strict HSPU
For time
50-40-30-20-10
DU
25-20-15-10-5
Wall Balls
---------
Modified:
Max Chin hang, eccentric pullups (3-5 reps), or ring rows.
Pike Pushups with feet on wall or box, or L-sit KB shoulder presses.
To modify to singles, multiply DU by 3. BUT, do the first 10 DU of each round as DU attempts!
Wednesday
5 RNFT
2/2 TGU
4/4 Snatches
6/6 Pistols
Rest as needed, 20 min cutoff
Then, 3 rounds
Max effort ring plank hold
Max effort L-Sit (hanging or between boxes)
Friday
3 Rounds for max reps
In 5 Min
400m Run
Then, in remaining time, max rounds of
5 Pullups (modify to ring rows or jumping pullups- don’t use bands)
10 HRPU
15 Squats
Rest 2.5 min
Thursday
For Time
4 KB Circuit (4 per side)
40 Butterfly Situps
3 KB Circuit
30 Butterfly Situps
2 KB Circuit
20 Butterfly Situps
1 KB Circuit
10 Butterfly Situps
*KB Circuit:
1 Burpee
1 Snatch-R
1 Thruster-R
4 OH Lunges-R
Repeat circuit on left side
Wednesday
2 min per exercise x 4 rounds
Max HS Hold (Practice freestanding or belly to wall. Modify to pike position with feet on wall or box.)
30 DU (90 singles)
25 Wall Balls
*If you finish your reps in less than 2 min, the rest of the time is used as rest. If you don’t finish all reps in the 2 min period, stops where you are and move to the next exercise.
Tuesday
10 TGU, AHAP
-Then, 4 RNFT-
5 Suitcase Deadlifts
Max Strict Pullups (Start with max reps and subract one rep each round. No bands! Holds, negatives or ring rows to modify.)
-Then, EMOM x 10-
10 Single arm swings, alt arms every round (modify to 2 hand swings)
Monday
5 min DU skill practice, then:
Partners
5 RFT (5 rounds per person)
5 Goblet Squats
5 Broad Jumps
50m Sprint and Back
-Then, 400m recovery jog-
5 RFT (5 rounds per person)
5/5 Thrusters
10 H2H KBS
50m Sprint and Back
"Break the rules once in a while."
Congratulations! You've made it through a full 28 days of real food! Now that you have strictly followed the rules for the past 28 days, I'll leave you with this last rule... to break the rules. Obsessing over food is not good for your happiness and most likely not your health. However, being educated about your food and the nutrition choices you make is vital. Everything you put into your body is a choice that you make, and there are no wrong choices. The key is knowing the consequences of those choices and whether or not certain foods are worth those consequences.
If it's your daughter's 5th birthday, toss the rules out the window and have a piece of chocolate birthday cake so that you can feel like a part of the celebration! Then again, if you have a horrible gluten intolerance and know that you'll be miserable for the next 2 days if you have it, you may decide the cake isn't worth it. Fast food lunches every day will most likely have some pretty negative consequences on your health in the long run, but going through the drive through on your annual family road trip probably won't. The point is this- just make your food choices consciously. The end ;)
All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.
"Eat all the junk food you want, as long as you cook it yourself."
Formerly expensive and hard to make treats are now cheap and easily available, turning special occasion treats into daily food items. The french fry didn't become America's most popular "vegetable" until industry took over the jobs of washing, peeling, cutting, frying, and cleaning up the mess for us. If you still had to make your own french fries, you'd probably eat them far less frequently because they're so much work! The same holds true for fried chicken, chips, cakes, pies and ice cream. Eat them as often as you'd like- but make them yourself! Chances are that you won't eat them very often.
All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.