Amuse-Boushe: Skill & Capacity:

. Chest To Bar / Pull Up Progressions Depending on your current ability. Choose from the following options: 1 -You have a few/some/a lot of C2B's = 7 sets of 3-10 reps (choose your number), resting 50 secs between sets. 2 - You don't have any C2B's = 7 sets of 8 PULL UPS, resting 50 secs between sets. 3 -You haven't got pull ups yet (band assisted pull ups) = 3 sets of 12 reps in as few sets as possible, resting 60 secs between. (Although kipping is allowed it MUST be a tight pure gymnastics kip. If you cannot do this then you will be brought back to strict pull ups until you can). 4 -Fairly new the Pull Up Bar or cannot/not allowed to kip? = 5 sets of 6 reps STRICT Pull Ups. 5-Ring Rows, 5 sets of 10 reps. Rest as needed. (find the appropriate scaling to move forward with). ALL unassisted options (1 & 2) are to be UNBROKEN sets. .  

Entreé: For Load:

. in 15 Mins complete this complex for Load: 3 Snatch Grip Push Press + 1 Snatch Balance + 3 Overhead Squats

• Record 4 working sets.
• Bar taken from the floor.

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Mains: For Time:

. 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 (reps) Overhead Squat (42.5kg / 30kg)

> 3 Strict Pull Ups after each round.

• Overhead Squat sets are to be done UNBROKEN. If you drop it or take a break then you start that set all over again.
• Bar taken from floor.
• 20 Min Time Cap.

.   . Post what you did on the progressions. Your loads from the Complex & your WoD time  to Beyond The Whiteboard.

Our "No Excuses" food & lifestyle challenge starts up on February 1st!!

Get yourself signed up. Get an accountability partner to do it with you (if you can't find one we will assign one).

Use these 29 days (seriously short amount of time!!) to learn or re-learn the art of balance & healthy living.

What are you waiting for?? An excuse?????

. . .