One more day until WLC registration

Thursday is the first day of registration for the Whole Life Challenge! And you’re going to want to do it early- if you register between Aug 1st – 7th, it’s $44. After the 7th, it’s $49. And on top of that, if you use the special Undisputed coupon code, you get an additional $5 of your registration. Don’t procrastinate!

Did you know that you can get any one of your friends and/or family to do the challenge with you? Yep! They don’t have to be a member of Undisputed Fitness to participate. You’ll just have them register the same way you will and then bring them with you when you come in for the prelims. If they live out of town, they can do the workout, take their measurements and enter their score in the wlc website.

But here’s a disclaimer about the Whole Life Challenge- Only do it if you’re interested in getting leaner, more shredded, stronger, faster, and happier! :)

OH! And more thing; if you’re a current member and you sign up for the challenge, you get an extra class per week on your membership. (For the duration of the challenge.) BAM!

Important Dates

Early registration August 1 – August 7
General registration August 8 – Sept 6

 

Pricing

Regular price of the Challenge $49
Early registration price $44

 

REALLY IMPORTANT:
We have a Unique Community Discount Code just for US! It does two things:

  1. Gives you a $5 DISCOUNT when you use it.
  2. Registers you for the game as a member of OUR community.
    HERE’S THE CODE: WLCRYGAHEFDw
    ***Make sure you use this code when you register – and if you invite others to play with you, send them the code too!!!

Here’s what to do:

  1. Go to https://www.wholelifechallenge.com/wlcfall2013/partners/undisputedfitness
  2. Create an account
  3. Register for the Challenge that starts on September 7th
    (use our Unique Community Discount Code: WLCRYGAHEFDw)
Side affects of the WLC: involuntary smiles.

Side affects of the WLC: involuntary smiles.

Wednesday

All levels

A) Tall clean 3×5 – Build weight each set

B) 5rds for time:

10 Push ups on dbells 45/25

10 Renegade rows

10 Hang cleans

10 Push press

Beginners

A) Burgener warm up with bar (just to power clean)

B) Same


HELEN!!!!

Alright Athletes!!! It is time for another benchmark WOD. This one is a good one (aren’t they all) !!!! This is one of the workouts that we DO repeat. It asks as a benchmark for you progress and gives you a measurable workout to mark your past or future progress by.

Helen

Three rounds for time:
Run 400 meters
21 KB swings (24/16)
12 Pull-ups

Those of you that have done Helen before- look up your old times and be prepared to smash them!!!!

Inspirational moment from last year's Helen Challenge! Tait and Shelley!!

Inspirational moment from last year’s Helen Challenge! Tait and Shelley!!


10th Planet Santa Fe continues to dominate

A big congratulations goes to all of our Jiu Jitsu competitors who competed at Southwest Grapplefest this weekend. The team brought home 10 medals, 5 of which were gold! Great job, guys!

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Monday

A) 12 min emom – 2 Hang Power cleans (Increase weight maybe 3-4 times within 12 min)

B) 10 min AMRAP
5 Burpees
7 Med ball cleans 20/14
10 Wall balls


Chip chip chipper

Friday 7/25
For time:
80 Squats
70 Sit ups
60 Jumping lunges
50 KB swings
40 Box jumps
30 KB Snatch
20 Push press
10 OH squat


My kind of WOD!

Thursday 7/25

All levels
A) 5 min of double unders

B) 15 min emom
2 pull ups
4 toes to bar
6 box jumps 24/20

Advanced
A) 5 min of double unders

B) 12 min emom
2 muscle ups
4 Toes to rings
6 box jumps 32/24
(Sub 3 hip to bar pull ups, t2b. The idea is to not let go of rings/bar and go straight to toes to __)

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It’s almost that time

I know we’re still in the middle of 330 Challenge but the fall Whole Life Challenge is right around the corner! Registration begins on Aug 1st and the prelims are on Sep 7th.

Wondering what you can get out of the WLC? Take a look at 3 of our coaches’ before and after pics from the last WLC!

Coach Heather!

Coach Heather!

Coach Tait!

Coach Tait!

Coach Nate!

Coach Nate!

Coach Tait!

Coach Tait!

Coach Heather!

Coach Heather!

 

Wednesday

5×5 Strict Press

5 rounds for reps, 2 minutes each, with 1 minute rest in between:
200m run, as many sit ups as possible in remaining time


Snatch Balances, Overhead Squats and Double Unders!!! WOOHOO!!!

Tuesday, July 23rd

Yeah! I am back from the East Coast, just in time for Overhead Squats!!!!

All levels
A) 3X5 snatch balance
B) For time:
OH squats / double unders
10/108/20, 6/30, 4/40, 2/50
Beginners
A) OH squat skill
B)
For time:
Same reps with front squats instead of overhead, sub triple singles for doubles if need be.

 

If you are wondering what a Snatch Balance is, here is a little video for ya:

 

 


Cindy

Monday
An oldie but a goodie:
Cindy!
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats

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That’s teamwork.

SATURDAY
Teams of 3
Team 800 mtr relay. (First person runs to the 100 mtr mark and stops…2nd person tags 1st person and they continue to the 200 mtr mark…)
150 kb swings
120 wall balls
90 pull-ups
Repeat the run…

Flex Friday

We’re 1 week into the 330 Challenge! Have you been working on your running and lifts? Well here’s a little more practice for you!
FRIDAY
—Strength
Split Jerk to a heavy single
(Find it in 20min)
As many rounds as possible in 15 minutes of:
6 Hang power clean 95/35
7 Front squats
10 Deadlifts
300m Run
Here, you can see the phenomenon known as "twinsies".

Here, you can see the phenomenon known as “twinsies”.



Mobility WOD