5 rounds:
30 seconds max squats
30 seconds rest
5 rounds:
30 seconds max bicycles
30 seconds rest
5 rounds:
30 seconds bent knee hollow hold
30 seconds rest
For time:
10*9*8*7*6*5*4*3*2*1*
Sumo deadlift high pull
Squat
Push press
*50 toe taps
5 rounds:
30 seconds max squats
30 seconds rest
5 rounds:
30 seconds max bicycles
30 seconds rest
5 rounds:
30 seconds bent knee hollow hold
30 seconds rest
For time:
10*9*8*7*6*5*4*3*2*1*
Sumo deadlift high pull
Squat
Push press
*50 toe taps
Max Effort 1-Mile Run
Or 2 mile bike. (You can complete the skill before or after the 9:30 AM Zoom Class, we will not do it as a group)
5 x 6 Minute AMRAPs:
1. 10 Cossack squats (10/10) + 20 single leg sit-ups (10/10)
Rest 2 minutes
2. 10 burpees + 20 skater jumps
Rest 2 minutes
3. 10 plank walk outs + 20 donkey kicks (10/10)
Rest 2 minutes
4. 10 handstand push ups or seated strict press + 20 single arm high pulls (10/10)
Rest 2 minutes
5. 10 single arm bent over row from floor (10/10) + 20 single arm thrusters (10/10)
Does the Coronavirus have you cooped up in the house, stress-eating all of your “emergency” quarantine snacks?
I'm here to tell you: You 're not alone!
But a quick trip to the grocery store reveals the truth: Even during a pandemic, we still have access to plenty of fruits and veggies. But it's hard to choose those items when we have easy access to a stash of hyper-palatable goodies.
There's a lot that is outside of our control right now. This is our challenge to you to take control of the things you can.
Meet the 800g Challenge!
The 800g Challenge is a 4-week challenge with a focus on increasing your daily intake of fruits and veggies.
Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. That's it.
Unlike other challenges, no foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.
Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here are the rules.
So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.
The challenge will be hosted through Wodify Rise. You'll use you're same Wodify account information from the gym to sign-up.
Every day you will score yourself for 3 tasks:
You can also receive bonus points on Mon. and Fri. for uploading pictures of your 800g meals.
Because odds are you're probably not eating enough fruits and veggies on a daily basis in the first place.
A diet that's dense in fruits and veggies will leave you feeling fuller and more satiated. Therefore less room for non-nutritious options.
Plus fruits and veggies are packed with vitamins and minerals that are key to keeping the immune system healthy.
The challenge starts Monday Mar. 30th, and ends Wednesday Apr. 29th.
Normally this challenge costs $50 a person...
But since we love our members like family, we're waiving the registration fee!
That's right, it's FREE!
You can sign up for the 800g Challenge here.
The registration link will set you up with a Wodify Rise account where you will enter your results.
Superset:
4 x 8 three-count pause march
4 x 8 three-count tempo glute bridge
4 x 8 three-count towel or slider hamstring curl
8 minute AMRAP:
2 Jack Push Climbs, 20 Lateral Hops
4 Jack Push Climbs, 20 Lateral Hops
6 Jack Push Climbs, 20 Lateral Hops
Continue to add (2) Jack Push Climb per round
Rest 2:00
8 minute AMRAP:
2 Ground to overhead, 20 Jumping Lunges
4 Ground to Overhead, 20 Jumping Lunges
6 Ground to Overhead, 20 Jumping Lunges
Continue to add (2) Ground to Overhead per round
Superset:
4 x 8 three-count pause march
4 x 8 three-count tempo glute bridge
4 x 8 three-count towel or slider hamstring curl
8 minute AMRAP:
2 Jack Push Climbs, 20 Lateral Hops
4 Jack Push Climbs, 20 Lateral Hops
6 Jack Push Climbs, 20 Lateral Hops
Continue to add (2) Jack Push Climb per round
Rest 2:00
8 minute AMRAP:
2 Ground to overhead, 20 Jumping Lunges
4 Ground to Overhead, 20 Jumping Lunges
6 Ground to Overhead, 20 Jumping Lunges
Continue to add (2) Ground to Overhead per round
Superset
4 x 15 front raise
4 x 15 lateral raise
4 x 15 single arm high pull (15R/15L)
Soup cans or jars would work well for these movements if you don’t have lighter weights available!
10 rounds for time:
5 odd object squats
10 half burpee
15 odd object sumo deadlift
20 russian twists
Superset
4 x 15 front raise
4 x 15 lateral raise
4 x 15 single arm high pull (15R/15L)
Soup cans or jars would work well for these movements if you don’t have lighter weights available!
10 rounds for time:
5 odd object squats
10 half burpee
15 odd object sumo deadlift
20 russian twists
Plank series:
10 plank kick throughs (L3: add a push-up)
Then, on forearms:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Rest 1:00
10 plank kick throughs (L3: add a push-up)
Then, on hands:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Want to spice it up? Add leg raises to each position.
3 rounds for time:
50 high knees
40 ground to jump and touch
30 odd object swings
20 odd object bent over rows
10 odd object thrusters
ideas for odd-objects: duffel bag filled with rice, sand. Gallon jug filled with rocks, sand.
Plank series:
10 plank kick throughs (L3: add a push-up)
Then, on forearms:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Rest 1:00
10 plank kick throughs (L3: add a push-up)
Then, on hands:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Want to spice it up? Add leg raises to each position.
3 rounds for time:
50 high knees
40 ground to jump and touch
30 odd object swings
20 odd object bent over rows
10 odd object thrusters
ideas for odd-objects: duffel bag filled with rice, sand. Gallon jug filled with rocks, sand.