Join the fun to reshape your nutrition, your mindset and your body by committing to a 5-week challenge. Earn accountability points (AND the chance for prizes) by sticking to healthy eating rules, working out and making small lifestyle changes to better your health.
Are you thinking about participating in the Summer Shape Up Challenge? You should!
What are we doing you ask? We are following the Whole30 Program for five weeks. We are also focusing on practicing other healthy habits like drinking more water,
Thursday: 4/19
4 Rounds :40 sec on / :20 sec transition time
1 min rest b/t rounds
2 KB Push Press (45+/35+) (35+/25+) (25+/15+)
JG Mountain Climbers
Overhead Walking Lunges
ERG –
Wednesday: 4/18
HIIT:
3 x 9 minute Circuits :45/:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.
Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)
Squat Jumps B: Squats
Wednesday: 4/18
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
HIIT 4×5 Min Partner Stations
5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock.
Tuesday: 4/17
Partner KB Strength + Conditioning
On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again)
2 KB Front Squat
2 KB Strict Press
2 KB Racked Lunge
Finish with: 18 min Partner Run Ladder
As Partner 1 Runs,
Tuesday: 4/17
“The House of Pain A.K.A Jump Around ” 30 Minute Time Cap
For Time: (R – 5 Rnds) (W – 4 Rnds) (B – 3 Rnds) (P – 3 Rnds)
40 Double Unders (RED)
W – Count Attempts or 200 Singles
B – 120 Singles
P – 100 Singles
40 Squats (B – 30 Squats) (P–
Monday: 4/16
Mobility Series: 5 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side
5 Minute :20/:10 Partner “I Go, You Go”
– 2KB Strict Press R:(45+/30+) W:(30+/25+) B:(20+/15+)
2 Min Transition/Rest:
6 Minute: 4×5
–
Monday: 4/16
Mobility Series: 5 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side
5 Minute :20/:10 Partner “I Go, You Go”
– 2KB Strict Press R:(45+/30+) W:(30+/25+) B:(20+/15+)
2 Min Transition/Rest:
6 Minute: 4×5
–
Monday: 4/16
“Time After Time”
4×5 Min EMOMs: Count Total Number of Jump Ropes for all 4 EMOM’s
-Rest :90 Secs Between each-
EMOM 1: 10 Dips + Jump Rope
EMOM 2: 10 Jungle Gym Rows + Jump Rope
EMOM 3: 15 KB Swings + Jump Rope (R –
Monday: 4/16
“Time After Time”
4×5 Min EMOMs: Count Total Number of Jump Ropes for all 4 EMOM’s
-Rest :90 Secs Between each-
EMOM 1: 10 Dips + Jump Rope
EMOM 2: 10 Jungle Gym Rows + Jump Rope
EMOM 3: 15 KB Swings + Jump Rope (R –
