2023-07-17

We are just over half-way done with the 2500/1875m bike challenge. Hopefully you won’t miss out on the amazing prize that awaits you at the end!

Did you try the 24-hour fasting challenge last week? I didn’t think it was too bad. I ate dinner on Sunday evening and didn’t eat again until dinner Monday evening. Never really got too hungry as I stayed pretty busy throughout the day. I’m planning to try it once-a-week and see how it goes. I’d be interested to hear how it goes for you…

Monday–

Back Squat: 5 @ 75, 3 @ 85, 1 @ 95%

KB Farmer’s Carry: 3x100m

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15 Min AMRAP

10 Handstand Push-ups (Scale to fewer reps or DB strict press)

15 T2B

10 Box Jumps

15 Wall Balls

10 KBS

Tuesday-

Bench Press: 5 @ 75%, 3 @ 85%, 1 @ 95%

Bulgarian Split Squat: 3×10

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3 RFT

21 DB Alt Snatch

15 Pullups

9 DB Front Squat

Wednesday-

Front Squat: 5 @ 75%, 3 @ 85%, 1 @ 95%

Dips 3×10

DB Curls 3×10

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2-4-6-8-10-8-6-4-2

Clean and Jerk

Bar Facing Burpees

Thursday-

16 Min Emom-

Power Snatch:

1st 4 mins 4 reps @ 60%

2nd 4 mins 3 reps @ 70%

3rd 4 mins 2 reps @ 80%

Last 4 mins 1 rep @ 90%

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15 Min AMRAP

10 Bike Cals

30 DU

10 Goblet Squats

(add five cals and 5 squats each round)

Friday-

Deadlift: 5 @ 75%, 3 @ 85%, 1 @ 95%

DB Bench Press: 3×10

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w/ a Partner

2000m Row (8x250m)

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100 Pushup

100 Situp

(break up however)

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1 mile Run (8x200m)