DAY 2 OF OUR HOLIDAY BODY WEIGHT CHALLENGE - 4 BURPEE'S!!!

 

 

We are very committed to your fitness and want to help you avoid what happens to millions of Americans…gaining weight over the holidays. 

It is with great pleasure that we give you the 2015 Holiday resource guide. This is possibly the best gift you will receive this season, read it, TAKE ACTION and start 2016 feeling healthier than ever!

Get your free download here

This guide will help you navigate what are the 6 unhealthiest weeks of the year and will guide you to your own personalized plan. Whether its issues with training, nutrition, commitment or what workouts you can do while traveling. We have also added some bonuses!!!

 

 

QOD - Name your favorite cartoon?
 

Today's WOD

Warm Up 3

Warm Up
2 Minutes of Single/Double Unders
Two Rounds:
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps

Mobility
Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack

Deadlift

Deadlift
*Set 1 – 10 reps @ 65%
*Set 2 – 8 reps @ 75%
*Set 3 – 6 reps @ 80%
*Set 4 – 4 reps @ 85%
*Set 5 – 3 rep @ 90%
*Set 6 – 2 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 1 minutes between sets.

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
Run 50 Meters
10 Back Squats (95/65 lbs – taken from the floor)

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD