Monday 1/30/2012

To all of you who have joined the Tour…
Hope you enjoyed your last weekend before the beginning of your 8-week transformation. With over 30 participants, we can see this is going to be a very successful challenge! Good luck to everyone and congratulations on taking the first steps to a new fulfilling lifestyle!

Transformation Tour – Day 1

Skill: Practice on weakness

WOD: 13 rounds for time

Start and end with 400m run

Deadlift (m:225#/f:135#)
7-6-5-4-3-2-1-2-3-4-5-6-7x reps
Hand Release Push-ups
14-12-10-8-6-4-2-4-6-8-10-12-14x reps

Saturday 1/28/2012

Members reminder:
Transformation Tour starts Monday, January 30! Be sure to set some time aside to take your before pics.

Reebok Empire State Building WOD: 20 min AMRAP

Teams of 6:

HSPU
KBS (m:55#/f:35#)
Double Unders
Thrusters (m:95#/f:65#)
70m Walking Lungees (Rotation time clock)
Rest Station

 

Friday 1/27/2012

Members reminder:
Transformation Tour starts Monday, January 30! Be sure to set some time aside to take your before pics.

Strength: Front Squat 4-4-2-2-1-1x

WOD: For time

400m run
21 KBS (m:55#/f:35#)
21 Toes 2 bar
15 Double-unders
15 KBS
15 Toes 2 bar
30 Double-unders
9 KBS
9 Toes 2 bar
60 Double-unders
400m run

Thursday 1/26/2012

Members reminder:
Transformation Tour starts Monday, January 30! Be sure to set some time aside to take your before pics.

Active Recovery/Rest Day! Make up a missed WOD or practice skill.

Wednesday 1/25/2012

Members reminder:
Transformation Tour starts Monday, January 30! Be sure to set some time aside to take your before pics.

Strength: Week 4 Strength Program

WOD: AMRAP in 12min

5x Cleans (m:155#/f:105#)
10x Burpees
15x DU’s