Rest Day

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The Whole Life Challenge beings Jan. 16. Click here to register!

Strength
Establish a 1-rep-max front squat 

Workout
1 round:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 reps

Time each descent (or at least count them) and log the sum of the descents and total time to complete. 

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Today, Jan. 11, is the last day to sign up for this round of Ice Age Meals. Order by noon and the meals will be delivered to the gym tomorrow. 

Skill/Strength
6 V outs
6 ring straight-arm press outs
6 deficit push-ups

Workout
Row 1,000 meters
Then 5 rounds of:
20 back extensions
16 GHD sit-ups
Then row 1,000 meters

__________________

Just a few more days before our Whole Life Challenge begins! 

"I hope others will sign up to share this experience. When I did this in the spring, I found it to be a great way to improve on many levels." —Eric Hildinger

Click here to register!

Workout
5 rounds for time: 
20 L pull-ups
16 ring dips

Followed by yoga with Danielle.

Rest Day

2 rounds for score*: 
Tabata squats
4 minutes of muscle-ups
Rest

This is a 16-minute workout with rest at 8 minutes.

*For your score, multiply the lowest squat number for all eight intervals by the number of muscle-ups completed for each round. 

Substitute 5 pull-up sand 5 dips for each muscle-up, if needed. 

For 60 minutes, practice handstands, handstand walking, press to handstands, etc. 

________________________

The Whole Life Challenge starts Jan. 16. Register here!

For time:
30 clean and jerks

Choose load and time as pounds per second. Example: 135 pounds/3:20 = .675 pounds/second

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Order Ice Age Meals by noon on Monday, Jan. 11. They will be delivered to the gym on Tuesday, Jan. 12.

Rest Day

20-minute AMRAP:
7 hang cleans (for weight, use your 10-rep max)
15 sit-ups

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The Whole Life Challenge starts Jan. 16. Early registration for $29 ends tomorrow, Jan. 4.