Workout And Words For September 12th – Reaching The Goal!

29
Nov

Workout And Words For September 12th – Reaching The Goal!

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

 

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