New year, new beginnings! Let’s make 2021 our best year yet.
January challenge
I’m going to try something new this year and set a monthly challenge for anyone who wants to participate. This month (January,) in addition to what I program, accumulate 700 calories/wk either by running, rowing, biking (assault, stationary or regular) or walking. The goal of this month’s challenge is to test how fast you can complete 50 calories on either an assault bike or rower at the beginning of the month and then retest at the end to see if the additional work improved your initial time. That said, anyone who wants to attempt the assault bike my gym (garage) is open this week to test. Make sure to have a your initial test done by the end of this week. **and no, Peter, the 50 test cals don’t count towards your weekly 700.**
Warmy+
5 zombie squats and 5 RDL’s + baseline to baseline run.
Xfit WOD:
AMRAP for 20 minutes of;
5 front squats (135)
10 push ups
15 wall balls
**follow your partner. Partner’s can work simultaneously, only as fast as all reps are completed.
Pull up work;
10,5,5,5,10 – the middle 3 are strict pulls.
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