Monday, January 14, 2013 - Day 13 of New Year Challenge

Bo Kho (Spicy Vietnamese Beef Stew)

This just feels like stew weather...

Assuming the weather stays nasty we will be working out inside tonight.  If we end up outside I will probably tweak the workout a little bit.

Workout - 6:30 PM

Perform 30 unbroken Double Unders or 100 unbroken Singles.  If you fail...start over.

then

2 Rounds of the following Warm-Up:

(For the Squats and Push-Ups do 5 in extremely slow motion paying close attention to form and then steadily speed up until you get to 15. All squats must go to a med-ball, and all push-ups are hand release for the remainder of the challenge)

15 Squats (to med-ball)

15 Push-Ups (hand release)

15 Sit-Ups

15 Walking Lunges

then

After both rounds grab a partner and do some PNF on each other's hamstrings.  Coaches will demo.

then

Perform 3 x 5 Barbell Pull-Overs using an empty bar and a bench

then

For Time:

10 Rounds -

- Run down 1 hallway, up the stairs, across the upstairs hallway, down the other stairs, and run back to the front of the sanctuary down the opposite hall from where you started.

- 10 Kettlebell Swings (50/35)

- 10 Goblet Squats (50/35)

Post food logs, workout results, and any other thoughts to comments.