PALEO CHALLENGERS: Here we are kicking off Week #5. It is a competitive race for points so far and at our check-in this Saturday we saw a crazy loss of inches!! We also have added new ways to earn points with more mini workouts. These workouts are posted at the gym and there are printouts you can take. The previous set of mini workouts are still available, but have been reduced from 5 points to 2 points and the same rule still stands you can only repeat something on the list, once you have completed all the others. Here is another place you can view the new workouts. Pay attention as they vary in point amounts. Minimum of three wods during the week to make these points count. Repeat once all have been completed. Get to it! 3pts/2pts - 40 Burpee Box Jumps 24/20 or 20/12 scaled 3pts/2pts - 30 Manmakers 35/20 or 20/12 scaled 2pts/1pt - 12 Lateral Jumps Over Bar 12 Thrusters 45/35 or 35/15 scaled 12 Lateral Jumps Over Ba 0r 12 Thrusters 12 Lateral Jumps Over Bar 4pts - 2 mile Run. 4pts - Snactivity! (Snack + Recipe for 10 ppl) 3pts - Book Report! (1 paragraph book/article review- print both) 2pts - Get a Goal – Write a goal you CAN achieve in 1 week. (Ie- a 5# pr on any lift) then GET IT! 3pts - Gym Class -30 Jumping Jacks - 30 High Knees -30 Butt Kicks - 30 Squats -30 Pushups -30 Situps 4pts - Killer Kardio Part 2. 250 Row 200 m Run 250 Row 400m Run 250 Row 800m Run 3pts - Buns of Steel 40 Lunges 40 Bridges 40 Supermans 40 Band Good Mornings 3pts - Team Indian Run w/ Wallball – Team of 3 take a 12# MedBall on an 800m Run. Run in a line, the person in the front always carries the Medball, they also establish the pace for the group, the person in the back must sprint to the front, take the medball from the leader, and now leads the pack, repeat until you get back to the gym. 3pts - Abs of Steel Part 2 - 20 V-ups - 30 Second Plank Hold - 20 Situps - 30 Second Plank Hold - 20 Leg Lifts - Max Plank Hold
Posted on: Mon, 07 Oct 2013 13:39:17 +0000
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