Congratulations to not only everyone on Coach Kim’s team but also everyone who is taking part in the showdown of a challenge! This has been an incredible first two weeks and already so many transformational stories. Consistency is ESSENTIAL for change and this challenge is about the basics. Retraining out bodies in the fundamentals. So keep up the incredible job everyone, we can’t wait for the finish line.
Now for a special congratulations to Ed and Jess on being this weeks CF516 Nutrition challenge winners!
Your prizes are waiting for you inside the gym!
TUESDAY:
A)
3 Rounds:
10 DB curls (heavy)
10 DB curls (lighter)
10 DB curls (lightest)
B)
1-2-3-4-5-6-7-8-9-10 of:
Thruster (95/65)
Burpees over bar
*20 Double unders after each set
WEDNESDAY:
A)
Dead lift:
2x4
3x2
B)
For time:
2 Power cleans (115/75)
2 In place forward lunge (115/75)
4 Power cleans
4 In place forward lunge
6 “ “
6 “ “
8 “ “
8 “ “
10 “ “
10 “ “
Finish with,
50 Calories any machine
THURSDAY:
A)
3 Rounds:
12 DB inc. flys
12 DB supinated front raises
12 Push ups
B)
15 Minute AMRAP:
5 Burpees
10 Box jumps
15 KB swings
FRIDAY:
A)
4 sets:
High hang squat snatch
+ hang squat snatch
+full squat snatch
B)
“Jackie”
For time:
1000m row
50 thrusters (45/35)
30 Pull ups