Wednesday & Thursday; November 12 &13
Registration is LIVE for the World’s Best Xmas Present!
Click HERE: www.wbbc24daychallenge.com/burbank
I’ve been getting a lot of questions about the timing of the challenge.
Not that people “don’t” get it…but that voice that comes up & questions.
‘What about the holiday party?’ ‘What about my birthday?’
Well – my answer is the same as with CrossFit training…
You Get In What You Put In!
Will this challenge work if you use it as a buffer to get back on track after a raging holiday party?
95% is WAY better than 0%. Like 95x better if my math is correct.
But – if you wanna get the crazy results…like the Carly Jose & Tarah type results…
they were 100% compliant. For 24 days. No misses.
That’s the last 5%…and that choice is yours.
And both are worlds better than not playing the game.
Fun Division or Crush It. Just not apathy.
A1. Walking Lunge Steps; rest 30 sec
F: KB Walking Lunge x6 steps each leg
P/S: Barbell x6 steps each leg
A2. GHD Sit Ups rest 30 sec
F; 5-10 reps
P/S: 12-15 reps
B. 3 rounds for time;
400m Run to start every round
F: Russian KB Swings – P/S: Single Arm KB Clean [From Hang – alt arms]
F; Striders/Lunges – P/S: Pistols/Striders
MAP; 7:30am + 6:30pm
2 min on 1 min off; rest 3 min repeat
1. Slam Ball
2. KB Walking Lunges
3. Hand Release Push Ups/Ring Push Ups
4. Double Unders
5. Sit Ups/V-Ups
6. Row for Cal
And coming Thursday:
Pre-Skill; rowing instruction
Skill: Push Press; 4×8
WOD: Full Tabata at each station; rest 30 seconds to rotate
1. DB Push Press
2. Ball Slam
3. Row for Cal
Fitness/Performance/Sport; Note Thursday 4:30 is Firebreathers & requires test in
A1. Close Grip Bench Press x3 reps [go heavy w/spotters!]
A2. RDL x6-8; 2020 [work technique]
Fitness; Regular Deadlift
Sport; Snatch Grip RDL
B. 6 min AMRAP; [start at either station or run in waves]
10x Clapping Push Ups
rest 2 min;
6 min AMRAP
5x Dips [Ring or Static]
10x Cal Row