6 Wall to Wall Runs
2 High Knees
2 Wheel Barrow Walks with a partner
30 Burpees for time
(Rest 3 minutes)
12 min AMRAP
50 Double Unders
4 Wall Walks
30 Hollow Rocks
NO YOGA FOR THE NEXT 3 WEEKS
THE GYM WILL BE CLOSED ALL NEXT WEEK FOR CHRISTMAS
Monday, Dec. 30 will be a normal day, Tuesday Dec. 31 (New Years Eve) will not have a 5:30 p.m. and Wed. Jan. 1st we will only have a 1:00. This will be the beginning of our contest.
CONTEST...Like last year it will be from Jan 1 to Valentines Day. You will choose a team, either Paleo, Zone, or 4-Hour Body. This contest is not about losing weight, it's about getting our diet under control. Whether you continue eating like this after the 6 weeks is through or not, you will walk away from it with the knowledge of what eating clean and focusing on your diet brings. Like I said, it's not about losing weight, but you will definitely lose weight.
*Please google these three diets and choose one.
*The first week of Jan. join a team, each day for 6 weeks you will put a stamp by your name on your team sheet if you have accomplished certain things...
***Sticking to your diet of choice
***Working out in our gym at least 5 days in the week
***Drinking 48 oz of water every day
***Taking a vitamin and Fish Oil every day
***Reading 6 chapters of the New Testament
***You are aloud 1 cheat day a week
***A bonus will be keeping track of your grams of sugar. We will play a little game of golf with your sugar intake. There will be a separate board for those who want to join in the game. Please keep your tally. The person with the lowest score wins.
***We will have a weekly challenge...I'm afraid to mention it because you all will leave....I mean forever....Fran Monday's. Every Monday. We will see how our good diet will improve our cardio and strength and Fran is the perfect workout to do this with. Plus if we do it 5 weeks in a row maybe hearing the name of "Fran" wont make us hyperventilate.
***On Valentines Day we will have a party and a WOD and the winning team will be announced.