Well after 3 weeks of constant reminders it looks like we have hit our goal of 60 people for the lurong challenge! The count as of right now is 70 people and growing! We are extremely excited to start this challenge and to show the rest of the nation how strong the Double Edge Community is!
Some quick reminders to everyone who is signed up:
– Make sure to log into your account and play around with the site to see where you will need to input your scores and meals.
– Get your measurements! We will also be getting your weight and encouraging you to take a before and after photo to see your transformation!
– We will start the benchmarks workouts starting next week.
– The workouts, measurements and your weight will all be due on the 29th of September
If you have any questions about the paleo challenge please feel free to contact [email protected] or talk to Sabrina at the front desk. We look forward to all of the transformations that will be taking place in the next 8 weeks!
GROUP CLASS WORKOUT
Warm Up:
15 Moderate KB Swings, 20 Pass throughs, 15 V-Ups, 1 min plank
Strength:
Dynamic:25 Heavy DB Lunges Each Leg 50 DB Push Press
70 Push Ups
Foundational: 20 DB Lunges 35 DB Push Press 50 Pushups
Metcon:
Dynamic
2 Rounds
20 DB Snatches ALT.Total 65/40
30 Air Squats
2 Rounds
400 Meter Run
50 Double Unders
Foundational
2 Rounds
20 DB Snatches ALT. Total
25 Air Squats
2 Rounds
200 Meter Run
150 Singles
Mobility:
Pre – OH Tissue Smash (pg.257)
Post – Plantar Surface Smash (pg.392)
COMPETITORS CLASS WORKOUT
Warm Up:
15 Moderate KB Swings, 20 Pass throughs, 15 V-Ups, 1 min plank
Strength:
15×2 Back Squat @ 50% (Every 25 Seconds)
4×8 Glute Ham Raise
Metcon:
4 Rounds
5 Power Cleans
8 Chest To Bar
Finish with 20 S2OH @ 135/95
Mobility:
Partner Smash of your choice