WOD
 | Sat, Jan 6 2024 |  |
| Barbell Strength 20240106 | Home WOD 20240106 | Other Results | January 'No Sugar' Challenge |
Barbell Strength 20240106
(Check In)
Warmup
3 min Bike/Row/Run
Barbell Warmup
- 5 muscle cleans
- 5 front squats
- 5 push press
- 5 back squats
- 5 btn snatch grip push jerks
Jerk Warmup
5 of each
- strict press
- push press
- push jerk
- split jerk
STOH Progression
- 10 x 2 (build in weight each set)
(spend at least 2 sets at each movement)
Sumo Deadlift
- build to heavy set of 5
- 5 x 5 (perform max reps on final set)
Accessory: 2 rounds
- 10 barbell Good Mornings
- 1 min Flutter Kicks
- 20 sec Hanging Knee Raises
Stretch:
- 45 sec doorway pec stretch /side
- 1 min couch stretch /side
- 2 min cross-legged sit
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| Coach A | Yes | | | Coach E | Yes | | | Coach B | Yes | | | Tony | Yes | | | Matt | Yes | | | Joe S | Yes | | | Carlos | Yes | | | Julie A | Yes | |
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Home WOD 20240106
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
400m run (slow)
2 sets:
10 PVC pass throughs
15 band pull aparts
3-5 chair dips
200m (fast)
WOD: AMRAP x 20mins
1 wall walk
50m run
2 wall walks
100m run
3 wall walks
150m run
4 wall walks
200m run
– Continue adding one rep to the wall walks and 50m to the run after each round
STRETCHING:
1:00 banded shoulder stretches/arm
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January 'No Sugar' Challenge
Jan 1, 2024 - Jan 31, 2024 (31 Days) 
Time to detox from all the holiday cakes, cookies, and candies.
Your goal is to not eat any food which contains added sugar. Record each day in January where you succeed in avoiding added sugar.
Natural sugars are OK, it's just added sugars we're looking to avoid.
READ YOUR PACKAGING LABELS.
If the food you're eating contains 0 grams of added sugar then you're fine. If there is any added sugar then pass on it. You can count it if it contains artificial sugar; however, be careful as many artificial sweeteners can have long term consequences. For extra credit, avoid artificial sweeteners too!
Get used to reading nutrition labels. You might be surprised to find your favorite food has added sugar. While you're at it, read the ingredient lists. If you can't pronounce it, or do not know what it is, then it's a good idea to pass on it as well.
| Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Joe K | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Amber H | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Wayne | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Marcus | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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