Friday 5/1/15

Whole Life Challenge number 8 is upon us! Where has the time gone??

Going into this WLC, we’ve decided to head in with a little bit different approach. From now on, we’re going to make our New Year’s WLC a big spectacle. It’s the big show with the party, the sponsorships, and the prizes. The spring and fall challenges are going to be more of practice runs for the New Years.

Why? Well, we know how mental the challenge can be for some. And rather than make it something you dread because it takes up 6 out of the 12 months of your year, we want it to be something you’re excited to do. At the same time, we’re always getting new members to our community who we don’t want to make wait 7 or 8 months to do the challenge and start making changes.

We will still host prelims and final events for all challenges though! The prelims this Saturday will kickoff at 12pm sharp!

If you still need to register, you can do so here –> https://www.facebook.com/groups/undisputedfitnesswlc/

Workout of the Day
Chip this!!
20min Amrap
40 Deadlifts 135/95
30 Ballistic sit ups
20 Push ups
10 Pull ups

Cool down

100 Banded lat pull downs

Post your scores to the Whiteboard.


Thursday 4/30/80

Workout of the Day
Bench Press
Find your 3 rep max.
9×3
NOT working up heavy
then
For time:
1mile run
1600m Row

Post your scores to the Whiteboard.


Wednesday 4/29/15….tomorrow Lorenzo was born.. but today we endure the fun!

 


Workout of the Day

Benz’s bday WOD
2 Rounds for time:

4 Squat Snatches 135/95
30 HSPU
4 Thrusters
35 Pull ups
4 O/H alt Lunges
30 V ups
4 Man Makers 45/30
30 Burpee

Post your scores to the Whiteboard.


Tuesday 4/28/15

Workout of the Day
For time:
20 Over the bar burpee
20 Power Cleans 115/75
20 Over the bar burpee
20 Power Cleans 135/95
500m Run

Post your scores to the Whiteboard.

Adaptive
15min Amrap
10 Bar touching Sit ups
10 Push ups
20 Ball twists
10 Back Ext
30 sec o/h static holds

Post your scores to the Whiteboard.

FastFit
“A.                                                     rowing suicides                                 5cal x2
rest 5 sec
10cal x2
rest 5 sec
15cal x2
rest 10 sec
20cal x2
rest 1 minRepeat a second time           B.
10 GHC/AB MAT back extensions
(with three sec decent/hold if on abmat)
10 wide stance good mornings with bar
10 db one legged squats (foot on box)
x3                                                          C.EMOM 10
3 stand ups (use db at feet)
6 floor press (45/25)
9 windshield wipers

Post your scores to the Whiteboard.


MaxOut Metal Monday!!!

 


Workout of the Day

Back Squat
Find your 1 rep max.
5-3-2-1-1-1
then
9min Amrap

10 Toes to bar

10 Deadlifts 115/75

5 Hang Power Snatch

Post your scores to the Whiteboard.

FastFit
15min Amrap
5 Pull Ups
10 Push Ups
15 Squats

Post your scores to the Whiteboard.

Adaptive
For time:
500m Row
50 Sit Ups
25 KB Deadlift
rest 5min
then
5 Rounds for time:
10 Lap Snatches
10 Pull Ups
5 Dips

Post your scores to the Whiteboard.


Saturday 4/25/15

Workout of the Day
For Time: Between two partners.

100 Jumping Lunges w/medball 20/14
100 Box Jump 24/20
100 Toes-to-Bars
100 Db Thrusters 45/35
100 Sit-up
100 Push-ups
100 Walking Lunges
100 Medball Cleans

Post your scores to the Whiteboard.


Friday 4/24/15

Workout of the Day
For time:
1 Round of 5 Pull ups 10 pushups
1 Clean N Jerk 155/105
1 Round of
2 Clean N Jerk
Repeat until 8 Clean N Jerk are
complete

Post your scores to the Whiteboard.

Adapative
2 rounds for time:
50 Cal Row
40 KB Deadlifts
30 Push Ups
20 Pull ups
10 Chair transfers

Post your scores to the Whiteboard.

Adapative
For time:
50 Cal Row
40 KB Deadlifts
30 Push Ups
20 Pull ups
10 Chair transfers
50 Wallballs
40 DB cleans
30 Banded pull aparts
20 Side 2 sides
10 Chair transfers

Post your scores to the Whiteboard.


Thursday 4/23/15

  Workout of the Day
100 Air Squats for time:
then
21-15-9
Push Press-95/65
Goblet Squat 24/16
50-40-30
Double Unders

Post your scores to the Whiteboard.


Wednesday 4/22/15

Workout of the Day
2 Rounds for time:
1000m Run
40 Alt DB Snatches 45/30
40 Jumping Lunges
then…

Hip/ankle mobility cool down

Post your scores to the Whiteboard.

Adaptive
“Annie”
Adaptive sytle!
50.40.30.20.10
Battle Ropes
Sit Ups

Post your scores to the Whiteboard.


Tuesday 4/21/15

Workout of the Day
2min HSPU max
then
3min amrap
3 Power Cleans 95/65
6 Pull ups
rest 3min
3min Amrap
6 Thursters 95/65
9 Burpee
rest 3min
Then in reverse!

Post your scores to the Whiteboard.

Adaptive
3 rounds for time:
12 Lap Snatches
10 Side to side 2=1
then
8Min amrap
1 Sled pull 80ft
10 Stationary dips

Post your scores to the Whiteboard.



Mobility WOD