2023-08-07

Congratulations to those that completed last month’s challenge! Eric, Frank and Snyder were the finishers with Eric being the big winner as the first to reach 2500 bike cals. All three win a $25 gift card to the Nutrition Nook and Eric also wins a free month membership. If you haven’t stopped in to see Cortney and Justin at the Nutrition Nook then you should – I had the zebra cake protein shake the other day and I was not disappointed!

Also, this month we have a new challenge for you to try. You’ll need to accumulate 4500 combined reps of situps and pushups in whatever ratio you want. See if you can complete this challenge by the end of the month!

I’m still fasting for 24 hours each week – Sun night to Monday night. It’s not really that difficult anymore. I can’t say that I’m experiencing any noticeable benefits but I’m going to continue for now. It’s probably not a bad thing to reset your eating habits leading into a new week. Try it and see you feel…

Mon

Back Squat 3@70%, 3@80%, 3@90%

DB Bench Press – 3×10

—

4 Rounds

1min KB Swings

1min Sit-ups

1min Lunges

**Score is total reps

Tues

Bench Press 3@70%, 3@80%, 3@90%

Strict Pullups – 3×10

—

14min AMRAP

800m Run buy-in

then in remaining time:

15 pullups

15 shoulder to overhead

Wed

16min EMOM – Power Clean

1st 4min: 4 reps @60%

2nd 4min: 3 reps @70%

3rd 4min: 2 reps @80%

4th 4min: 1 reps @90%

Tabata barbell curls

—

Every 2min:

10 T2B

10 Wall Ball

Max Wall Walks

**continue until you reach 25 wall walks

Thurs

Deadlift 3@70%, 3@80%, 3@90%

Strict Press 5@65%, 5@75%, 5@85%

—

50-40-30-20-10

Cals

Situps

Fri

Front Squat 3@70%, 3@80%, 3@90%

10min EMOM (alt)

10 Weighted situps

10 Pushups

—

15min AMRAP

5 Ring Dips

10 Burpees

15 Front Squats