WOD 5.13.19 - 5.17.19 - Summer Slim Down Starts May 16th

REGISTER FOR CHALLENGE

You're right for this challenge if you:
✔️ Want proven nutrition methods to reach your goals
✔️ Would like more accountability
✔️ Want to know HOW to eat right
✔️ Are motivated to follow a plan to get results
✔️ Want to get healthier, look better, and feel better
✔️ Looking to build muscle or drop fat (or both!)

What's Included in the Challenge?
✔️ On-Site Professional Body Composition Tests (Before and After Tests)
✔️ Dietetic Interpretation and Full Composition Analysis
✔️ 9-weeks of Dietitian Accountability and Access
✔️ 4 Facebook Live Seminars
✔️ Individualized Nutrition Prescription
✔️ On-Site Dietitian-Led Nutrition Seminar
✔️ Customized Point Track App and 6-week Access
✔️ Proven Methodologies to Reach Your Goals
✔️ Point-System to Keep You Focused
✔️ 6-weeks of Community Page Resources
✔️ Cooking Recipes and Meal Prep Ideas

Monday

Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

Conditioning
"Napalm"
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Females 9' Target

Tuesday

Split Jerk
3 Sets of 3 - Tall Jerk
4 Sets of 2 - Pausing Split Jerk
5 Sets of 1 - Split Jerk
Building to a heavy single for the day.

Conditioning
"Jack Squat"
Wearing a 20/14# Weight Vest:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53

* Extra Work Body Armor
3 Giant Sets:
Max Dumbbell Bench Press (70's/50's)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.

Wednesday

Annie in the boat

50-40-30-20-10

Dubs

Sit ups

Row cal

Thursday

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Barbell Reverse Lunges
2 Sets of 14
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks

Friday

For Time:

400 Meter Farmer Carry 53/35

50 Push Ups

400 Meter Farmer Carry

50 KB Snatches

400 Meter Farmer Carry

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