Day 51 Tuesday November 18

Warm up:
...

Complete the following at your own pace but with at least one partner… one of you works at a time...
2 Sets:
■22 Renegade rows
■22 burpees
■22 bar hops
■22 light thrusters
■22 pull ups
■22 leg flares
■22 biceps curls
■22 flat bench flys
■22 double unders
*22 Push Press
*22 Dead Lift
Finisher:
■60 second plank
Your WOD: streched and rollers
25 lb curls 20 each arm (500 lb each arm)
20 pull ups
50 sit ups
30 crunches
30 leg raises
 

Nutrution Challenge

Monday Novmeber 17

4 bottles of water
1 Gatorade
4 Granola bars
Bowl of nesquick
Steak
Potatos
Mushrooms
2 eggs

November 17 2014

Day 50 Monday November 17
Warm up:
■Run and/or skip until your HR gets over 120
■5 inchworms...
■10 lateral lunges (alternate sides)
■15 push ups
■20 jumping jacks
■Mobility: everything. Spend time on this today
■Stretch, bands, rollers, etc

Strength Component: Squats
■Light today, work on form
■1st set: 10 front squats @ 40% back squat 3RM
■2nd set: 10 back squats @ 50% 3RM
■3rd set: same as first set
Complete AMRAP of the following in 10 minutes:
■5 push ups
■5 single leg squats each leg (as low as you can)
■Farmer’s carry to west doors
■5 burpees
■100m run

Finisher:
50 push ups, 50 sec plank, 50 sit ups
Personal WOD:100 wall volleys
mechincal bench press 2 sets of 10 100 lb (2000lb total)
20 arm curls each arm 30 lbs (600lb each arm)
streching
30 box jumps
25 supermen
30 sit ups
40 crunches

friday 14 2014

Warm up: Groups of two works well.
■Run 2 min
■Skip 2 min...
■Progressive active warm up: start simple and get more complex as you go… perfect form is important.
■Spend at least 5-7 minutes on mobility
■Stretch, bands, rollers, etc

■50 Box jump
■50 Kettlebell swings
■50 Walking lunge steps
■50 Knees to elbows
■50 Push press, 45 pounds (scale weight if need be)
■50 Back extensions
■50 Wall ball
■50 Burpees
■50 Double unders
For the competitive folks: time yourself but DO NOT under any circumstances settle for sloppy reps.
Finisher: 50 crunches – 50 second plank – 50 crunches – 50 second plank
Your WOD: rolled legs out
bench press mechanical 3 sets of 10 100 lb (3000lb total)
stretch
20 pull ups
150 mediine ball volleys
50 squats
30 superman
25 push ups
20 sit ups
40 crunches

Thursday 13 2014

Warm up:
■Run and skip for 4 minutes combined.
■15 x [jumping jacks - squat hops - lunge steps - leg kicks with shoulder ROM - side shuffles each direction]
■Posterior deltoid warm up
■5 pull ups
■5 DB shoulder shrugs
(Optional) if you wish to encorporate into your workout.
Strength Component: Bench press
■Warm up set of 10 @ ~50% 3RM
■3 x 6 @ ~80% 3RM
■Between sets: 4 single arm rows each arm (lawnmowers)
WOD:
Complete the following at your own pace but with at least one partner… one of you works at a time, EVERYTHING gets split into at least 2 sets:
■22 Renegade rows
■22 burpees
■22 bar hops
■22 mountain climbers
■22 pull ups
■22 leg flares
■22 biceps curls
■22 flat bench flys
■22 double unders
Finisher:
■60 second plank & 60 jumping jacks
WOD: 30 arm curls each arm(30 lbs each- 900lb per arm)
stretch
1 km
50 sit ups
50 crunches
35 leg raises
100 medicine ball volleys

Nutritrion Challenge

Wensday 12 2014:
Toast with strawberry jam
500 ml chocolate milk
2 water
1 Gatorade
Chicken ranch wrap
Cheeseburgar
garden salad
half a cantalope

Thursday 13 2014:
hot chocolate
Gatorade
3 bottle of water
Steak
potatos
ceaser salad
Carrots
Mushrooms
2 Granola bars

Nutrition Challenge

Monday : 3 bottles of water
                 2 Gatorade (26 gram surgar each)
                 2 scrambled egg
                 Half a watermelon
                 chicken ceaser wrap
                  spagetti and meatballs
                  2 strawberry yogurt