1588:

Great training last week. We had Challenge participants mostly post 4 to 6 workout sessions during the week. This week starts on with a fun looking mainsite wod. Keep doing the right things each day, eat clean, workout and focus on going to bed and waking up in the morning at a consistent time all week.

1588: Monday 5/1
STRENGTH: push press 10 8 6 4 2 climbing
wod: Mainsite wod
Amrap 20
10 db hang squat cleans 40/30
15 pull ups
20 box jumps

Conditioning: amrap 20
20 air squats
16 box step ups
10 pull ups
100 m sprint

1586:

Pick out the two remaining active members from this photo taken 4 years ago.

1586: Friday
Strength: Superset
– 4×5 bench press
– 4×12 front squat or goblet squat (choose load to do unbroken & pull BB from the floor)

WOD: FT
– 20 body blasters (start under PU bar then burpee to pull up + KTE)
– 120 DU
– 800m Run
– 120 DU
– 20 body blasters
* If you do not have a BW pull up then burpee to KTE. Or use modification found in Conditioning WOD (below).

Conditioning: FT
– 5 pull ups, 5 push ups, 5 clam shells -or- KTE/tuck sits X4
– 200 SU
– run 800 m
– 200 SU
– 5 pull ups, 5 push ups, 5 clam shells -or- KTE/tuck sits X4

1585:

Going to 100.

1585: Thursday 4/27
Take 10 minutes work up to a 2 rep T N Go power snatch
A. EMOM 10
2 rep T-N-Go power snatch
B. 3 RFT
25 wall balls
15 box jumps
400 m run

1584:

1584: Wednesday 4/26
A. 5 rounds (10 cap)
10 m walking lunges (BW to 40#db or kb’s)
choose # of unbroken pull ups 15, 12, 10, 8 or 6
rest 5 minutes
B. Over the barbell Grace
30 G2O (follow barbell to ground) 35-135?
2 over the bar burpees every 5 reps.
break
C. 4RFT
25 abmat sit ups
25 DU

1583:

Box Announcement

Some friends wanted to do a 30 day challenge. If you are interested it is simple to get in. Just write your name on the whiteboard and you’re in! The rules are simple:

– Duration: 30 days
– ZERO alcohol
– Post 20 training days at 2120.
– Get your diet right. Choose diet like Paleo or Sugar detox, etc.
– Weigh in at beginning and end of the challenge.

Pretty simple, don’t drink, workout more, eat better. You be the judge how you look and feel when it is all done.

1583: Tuesday 4/25
STRENGTH/SUPERSET
4×6 single leg kb RDL
4×12 dumbell rows
wod: 7 min AFAP no measure
1 wall walk
10 m bear crawl
6 burpees
break 4 minutes
Row 3K
Teams of 2
Partner 1 rowing
Partner 2 running 200m

1582:

ISPE, Wednesday and Fridays.

1582: Monday 4/24
STRENGTH: box squats 4×5 (intro or climbing)
Condtioning: 3RFT
12 power cleans 135/95
12 CTB or pull ups
12 push jerks or push press
12 T2B or tuck sits
At completion of 3rd round run 800m, clock stops at blue wall.
Try this one with dumbells?

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