Tuesday, December 27 2022

This is the last week to sign-up for the Nutrition Challenge! All photos and weight-in must be in by Friday. Coach Will, will be sending out the guidelines later this week.

Metcon: For max reps (or calories):60 seconds of Assault Bike

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs 24/20

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Front Squats 135/95

Rest 60 seconds

60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – Assault Bike x 55-60% of Calories Achieved in 60 seconds

Minute 2 – Burpee Box Jump-Overs x 55-60% of Reps Achieved in 60 seconds

Minute 3 – Toes to Bar x 55-60% of Reps Achieved in 60 seconds

Minute 4 – Double-Unders x 55-60% of Reps Achieved in 60 seconds

Minute 5 – Front Squats x 55-60% of Reps Achieved in 60 seconds

Minute 6 – Push-Ups x 55-60% of Reps Achieved in 60 seconds