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Week of November 30th

So every year we do this challenge, 100k meter challenge. USUALLY it is from the day after Thanksgiving until Christmas Eve. This year, we will do it starting December 1st.

What it is is a challenge to do 100,000 meters on either the rower or by running. It can be a mixture of both. However, if you wanted to bike, it was 200,000 meters. The bike counts meters faster so you would be able to get to 100k faster, which is why we increased it to 200k.


You are able to accumulate these meters over the course of December. You can count any meters you do in a warm up, workout or cool down. However, if you wanted to truly get to the 100k/200k meter mark, you would have to take it upon yourself to do more outside of class. Come early or stay later and get some meters on a rower. Go for a run on your own. Even a bike ride outside of the gym. All to help you achieve a goal during a time of the year where most people sit inside more often and movement/exercise is less and less.


Challenge yourself guys, lets do this together!


Monday

Version 1 (V1)

For Time:

15-12-9

-Chest to Bar Pullups

-Ring Dips

Right into,

21-15-9

-Pullups

-Hand Release Pushups


Version 2 (V2)

For Time:

30-20-10

-Barbell Bent Over Rows

-Bench Dips

Right into,

20-15-10

-Ring Rows

-Pushups


Tuesday

V1

Every 2:00 for 7 Sets (14:00):

-1 Hang Power Clean/Snatch + 1 Hang Clean/Snatch + 1 Front Squat/Overhead Squat


V2

Every 2:00 for 7 Sets (14:00):

-1 DB Hang Power Clean + 1 DB Hang Clean + 1 DB Front Squat


Wednesday

V1

25:00 AMRAP:

-3 Power Cleans

-3 Front Squats

-10 Burpees

1:30 Rest

*Add 1 rep to Clean and 1 Front Squat each round


V2

25:00 AMRAP:

-3 American KB Swings

-3 Goblet Squats

-10 Burpees

1:30 Rest

*Add 1 rep to Swing and 1 Squat each round


Thursday

V1

Every Minute on the Minute for 10:00:

-3-5 Bar Muscle Ups or 3 Strict Chest to Bar/Pullups


For Time:

-100 Renegade Rows

*At 0:00, 2:00, 4:00, 6:00, etc.

-50 Double Unders


V2

Every Minute on the Minute for 10:00:

-5-10 Tough Ring Rows


For Time:

-75-100 Renegade Rows

*At 0:00, 2:00, 4:00, 6:00, etc.

-50 Single Unders


Friday

V1 & V2

"Kelly Brown"

5 Rounds For Time:

-440m Row

-10 Box Jumps

-10 Deadlifts

-10 WallBalls


Saturday

5 Rounds For Max Reps:

-0:15 Power Snatch/Clean

-0:45 Rest

-0:15 Overhead Squats/Front Squats

-0:45 Rest

-0:15 Squat Snatch/Squat Cleans

-0:45 Rest


Meters, come and get em!

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