2021-03-01
We’ve got the David Goggins 4x4x48 challenge starting Friday night. That’s a 4mile run every 4 hours for 48 hours. Feel free to substitute 45min of exercise for the 4mile runs as needed. It starts Fri night at 10pm and the last leg is Sunday night at 6pm. Yes, it will suck, but that’s why you should do it! Anyone that joins us gets a t-shirt and a ticket to the Sunday champagne celebration after the finale on Sunday night 🙂
Mon
Take 6min to find heavy strict Press then continue to
6min to find heavy double push press
—
5min EMOM
10/7 Cals Row/Bike
Rest 2min
5min EMOM (all in the same min)
1 Devil Press+7 DB Push Press + 7 Wall Ball
Rest 2min and repeat both EMOMs
Tues
Every 2min x 8 Rds
25 Double Under + Back Squat (increasing)
** Rep scheme on the back squat is 5,5,4,4,3,3,2,1
—
400m Run
–
4 Rounds
10 DB Lunge + 10 Pullup + 10 Burpees
–
800m Run
–
4 Rds
10 DB Lunge + 10 Pullup + 10 Burpee
–
400m Run
Wed
Every 2min x 10 Rounds alternate between
5 Bench Press (inceasing)
5 Deadlift (increasing)
—
2min AMRAP x 6 Rounds
12/9 Cals
8 Alt DB Snatch
ME Situps/Slam Ball (alternate each round)
**Rest 1 min between Rounds
Thurs
Every 90sec x 8 Rounds
3 Hang Power Clean + 4 Front Squat + 5 Burpees
**Try and add weight every 2 Rounds
—
600m Row
50 Russian Swings
40 Box Step Up
30 Pushup
20 SDHP (use KB)
30 Pushup
40 Box Step Up
50 Russian Swings
600m Row
Fri
Partner Bull – w/ a partner
2 Rounds
200 Double Under
50 Overhead Squat
50 Pullups
1mile Run (8x200m)