Monday 01/11

Paleo challenge warriors: don’t forget to log your points from this past week! Monday 01/04 through Sunday 01/10

Keep an eye out for your next flash challenge and an opportunity to earn another extra point!

Midline- 3 Rounds

  • 20 Sit ups

  • 40 Flutter kicks

  • :60 sec Plank

WOD- For Time

10-9-8-7-6-5-4-3-2-1

  • KB Swings (53/36)

  • 30 DU (45 Singles)

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FriYay 01/08

Paleo peeps! Don’t forget to post one of your recipes with a picture to earn yourself a bonus point through Sunday! Tag us on social media or send through an email if you don’t have
Also don’t forget to log your points!

Body Armor - 4 RNFT

  • 20 Banded good mornings

  • 1:00 Left plank

  • 1:00 Right plank

WOD- 3 Rounds

  • 12 Lateral Burpees

  • 9 C2B pull ups

  • 6 Front Squats (185/125)

-Rest 5:00-

For Time:

  • 36 Lateral Burpees

  • 27 C2B

  • 18 Front Squats

Wednesday 01/06

First flash challenge! Share a recipe with us!

Post on social media and tag us with the recipe and photo of YOUR creation!! (or email us if you don’t have social media)

Earn yourself an extra point for this week, add to any day total now through Sunday.

Body Armor- 4RNFT

  • 5 Two-Push up Walk outs

  • 10 Bent Over Barbell Rows

  • 20 Glute Bridges

  • :30 sec handstand hold

WOD- 15 min AMRAP

  • 15 Hang Power Snatch (75/55)

  • 15 Box Jump Overs (24/20)

  • On the 0:00, 5:00 & 10:00 = 15 burpees

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Tuesday 01/05

Reminder to add in those point from Fri-Sun if you haven’t already for the challenge

Flash challenge coming out tomorrow it will run from Wednesday-Saturday to complete earning yourself 1 extra bonus point for any day! Stay tuned

Strength- Every 5:00 x 3 Sets

  • 5 Squat Cleans (135/95)

  • 4 Squat Cleans (155/105)

  • 3 Squat Cleans (185/125)

  • 2 Squat Cleans (205/135)

  • 1 Squat Clean (225/155)

Midline- Alt OTM x 12

  • Even - Light/Mod Row

  • Odd - 15 Sit ups + Hollow Hold

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