"Daniel"
50 pull ups
400 m run
21 thrusters 95/65
800 m run
21 thrusters 95/65
400 m run
50 pull ups

Alright guys, tonight is the night I'll announce the winner of the challenge.  This was a very hard decision because I had 5 awesome entries.  I kept hearing over and over again that you were glad that you took before and after pictures, because you wouldn't have believed the results if you couldn't see them.  We had people who dropped over 10 lbs, and people who's weight stayed consistent during the challenge.  Accurately tracking your food intake using a free app, and tracking your macros makes a huge difference.  It made a huge difference in just 30 days for all of you.  I can't stress enough to track what you're eating.  It takes 2-3 minutes a day and the results, especially over a long period of time, can be drastic.  I mean, look at what 30 days did.  

The winner of the challenge is Shannon.  She showed up, put in the work, and saw a huge body difference.  Congrats Shannon.  Get with me or Shauna for your prize.  

Workout of the DAY

Dirty 30

30 box jumps 

30 jumping pullups

30 KB Swings 53/35

30 lunges

30 knees to elbow

30 push press 45/35

30 back extension (good mornings)

30 wall balls

30 burpees

30 double unders

We have a WINNER for our challenge.  

Check back tomorrow to see who it is. :)

Power Clean + Front Squat

2 PC and 2 FS @ 60%
2 PC and 2 FS @ 65%
2 PC and 2 FS @ 70% X 3 sets

Deadlift

75% x 5 reps x 5 sets

Then

EMOM--10 minutes

Odd minutes 5 Thrusters (start light, then add weight)  These should be unbroken
Even Minutes - Run 200 meters

EXTRA WORK (If you want it)

Front Squats

75% x 3
80% x 1
75% x 3
85% x 1
75% x 3
85% x 1

AMRAP 4:00 minutes

21 Calorie Row
21 Power Cleans 135/95
15 burpee box jump overs

Rest 4:00

AMRAP 4:00

27 Calorie Row
21 Power Cleans 115/80
15 burpee box jump overs

Rest 4:00

AMRAP 4:00

27 Calorie Row
21 Power Cleans 95/65
15 burpee box jump overs

Back squats
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%

Then
"Isabel"
30 snatches 135/95

Find your 1 RM snatch
Find your 1 RM clean and jerk

Then
10 power snatch 95/65
10 box jump overs 24/20
5 rounds for time

Front squat
3X3 @ 70%

Then
"Optimus Prime"
AMRAP 7 minutes
Wallballs 20/14
5 deadlifts 225/155 at the top of each minute

Workout starts with wall balls.  At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall balls.  The score will be the total number of wall balls and deadlifts completed.

800 m run
30 kettlebell swings 53/35
20 bar facing burpees (standard plates on each end!)

For time

Then
EMOM for 6 minutes
Minutes 1-3=3 snatches (115/75)
Minutes 4-6= 5 clean and jerks (135/95)

Back squat
3X3 @ 70%

Then
AMRAP 15 minutes
60 double unders
30 calorie row
15 overhead squats 95/65

30 calorie row
30 box jump overs 24/20
30 power snatch 75/55
30 toes to bar
30 power snatch 75/55
30 box jump overs 24/20
30 calorie row

Front squat
2@60%
2@70%
2@75%
2@ 80%

Then

21-15-9
Hang squat clean 95/65
Hand stand push ups
600 m run

100 double under buy in
Then

10 front squats 135/95
24 kettlebell swings 53/35
14 box jump overs 24/20

3 rounds

Power Clean: build to a heavy triple

Then

4 minute AMRAP
Run 400 m
15 burpees over the bar
Max reps power cleans (95/65)
Rest 4 minutes

4 minute ARMAP
Run 400 m
10 burpees over the bar
Max reps power cleans (135/95)
Rest 4 minutes

4 minute AMRAP
Run 400 m
5 burpees over the bar
Max reps power cleans (155/105)

13 thrusters 95/65
14 pull ups
6 rounds

AMRAP 25 minutes
Teams of 3
10 reverse lunges 95/65
10 shoulder to overhead 95/65
20 lateral two foot over the bar hops
200 m run

*relay style: team member 2 starts when team member 1 leaves for run, etc.

Okay people, this is a full plate of good stuff to do today....so get warmed up and getting lifting!


Back Squat
1@ 60%
1@ 70%
1@ 75%
1@ 80%
1@ 85%
1@ 90%
1@ 95%


Then

21-15-9
Snatches 95/65
GHD sit ups
Directly into
21-15-9
Clean and Jerks 95/65
Chest to bar pull ups
Directly into
21-15-9
Bar facing burpees
Toes to bar

AMRAP 4 minutes
27 hang cleans 95/65
27 wall balls 20/14
27 calories
Rest 4 minutes
AMRAP 4 minutes
21 hang cleans 95/65
21 wall balls 20/14
21 calories
Rest 4 minutes
AMRAP 4 minutes
15 hang cleans 95/65
15 wall balls 20/14
15 calories

Front Squat

2@60%
2@70%
2@75%
2@80%
2@85%
1@90%
1@90%

Then

18 minute AMRAP
18 calorie row
15 box jump overs 24/20
12 toes to bar
9 kb squats 53/35

1 minute of row for calories
1 minute of power snatch 75/55
1 minute of burpees
1 minute of rest

5 rounds
Score=total number of reps