I hope day one of the nutrition challenge went well for everyone. I have heard the feedback about how hard it would be to cut out grains and dairy. I want you to know I feel that but also the purpose is to try to avoid processed foods and foods that contain high amounts of sugar (grains and dairy). Too much sugar = too much insulin = storage hormone = excess body fat

Remember the point system provides accountability and feedback on how well healthy habits develop over time. Life happens and its completely okay not to get a perfect score.

Also I want to congratulate the efforts everyone has been putting in the gym! Those numbers on the board haven’t gone unnoticed. Keep up the hard work! This next 12 week cycle will have new strength movements such as push presses and front squats.

A. Warm Up

3 Sets

5 Seated Box Jumps (step down)

30 seconds Hang

*Ring Hang for coaches challenge

20m Bear Crawl

*DB Bear Crawl for coaches challenge

B. Strength

Build to 1RM Push Press

C. Conditioning


Cal row

Handstand Push Ups

*scaleback to pike strict handstand push ups

**coaches challenge strict handstand push ups

-rest 3 minutes-


Push Ups

Abmat Sit Ups

*coaches challenge ring push ups GHD sit ups

Recent Posts

See All


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40


A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees


A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.