Nutrition challenge starts tomorrow, click here to register. There will be a Facebook Live Q&A with Erin and Sarit Sunday May 12th at 5:45pm, the challenge kicks off Monday the 13th. Click here to join the nutrition challenge Facebook group.
Spring Apparel Pre-Order
Pre-orders are live for our Spring apparel. Click here for the pre-order registration form. Pay close attention to the styles and colors as there are more than ever to chose from. Pre-order deadline is Tuesday 5/14.
MONDAY, MAY 13
2019 Nutrition Challenge Benchmark WOD
3 rounds, 4 min work / 3 min rest:
20 DB thrusters (2 x 40/25)
Max burpees in time remaining
Score is total number of burpees completed (also record number of burpees each round).
Scale the run to 300m if you don’t think you can complete it in less than 2:30. For the DB thrusters, the goal is to complete them in two sets or less, so scale the weight accordingly.
When repeating this workout, make sure perform it exactly the same (same run, DB weight, etc.)
TUESDAY, MAY 14
30/24 cal row or bike
25 KB swings, Russian (70/53)
5 sandbag over shoulder (150/100)
Scale sandbag to lighter weight, or use slam ball.
WEDNESDAY, MAY 15
Push press, build to a heavy triple
50 double unders
15 push press (75/55)
THURSDAY, MAY 16
Every 90 sec x 8:
2 hang squat cleans
Reps should be completed unbroken, no dropping the barbell between reps. Build to a heavy set.
30 squat cleans (155/105)
1 mile run
FRIDAY, MAY 17
Min 1 – 4 strict pull-ups + 4 strict HSPU
Min 2 – 15/12 cal bike
Min 3 – 8 kipping pull-ups + 8 kipping HSPU
Min 4 – 50m sled push (3/2)
Scale the reps (or weight for the sled) as needed for each movement to complete the work with the 1 minute interval (aim for finishing in less than 40 sec). If not performing HSPU, scale to DB press.
Use a staggered start of up to four heats in order to spread people for equipment.