The Whole Life Challenge is right around the corner! Official kick off date is January 20th. Check out what I had to say last week about the challenge HERE.

Also, here is a bunch of articles to nerd out on about the Whole Life Challenge’s 7 daily habits.

---

 

Monday 1/8

Phase 4, Week 2 – A Day

A) 6 sets:

– 3 back squats @ 85-88%

R60S

– 3 bench press @ 85-88%

R90S

 

B) 3 sets for quality:

– 8 medball hamstring curls

– 8 DB bicep curls

– 8 single leg Romanian deadlift / side

– 8 DB tricep extensions

 

Tuesday 1/9

A) E2MOM x 8 sets

– 2 clean + 1 jerk

*Build from moderate to heavy keeping sharp form the whole way through (65-90+%)

 

B) EMOM x 4-5  sets:

1: 12/9 cal row

2: 5 tough power clean + push jerks (155/105, 135/95, 115/75, 95/65)

3: 7 burpee + box jump over

4: 9 toes to bar

 

*RX+ row 15/12 calories.

 

Wednesday 1/10

A) 15 min AMRAP:

– 500m row

– 50 double unders

– 10 pull-ups

R5M

15 min AMRAP:

– 400m run

– 20/15 push-ups

– 20 wallballs (20/14)

 

B) 3 sets for quality:

– 10 banded face pulls

– 8 banded wood choppers / side

 

Thursday 1/11

Phase 4, Week 2 – B Day

A) 6 sets

– 3 deadlifts @ 85-88%

R60S

– 3 overhead strict press @ 85-88%

R90S

 

B) 3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows / side

– 8 BB good mornings @ 20X1 (moderate weight)

– 8 strict pull-ups – supinated (weighted if possible)

 

Friday 1/12

A) E3M x 3 sets

– 8 front squats

*Start at same weight you stopped at last week and build if able.

 

B) Two sets for max reps, each against a 4-minute running clock, of:

– 500/400m row

– 15 thrusters (95/65 lbs)

– max bar facing burpees in remaining time

Rest 4 minutes between sets.

 

C) 3 sets for quality:

– 1 lap waiter’s walk w/ alternate KB front rack (slow walk)

– 3 dragon flags (6 sec descent)

 

Saturday 1/13

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 1/14

8am Endurance

TBD Open Gym

New Year, New You! Yes it’s cheesy, and the truth is we shouldn’t need a specific date to set goals for ourselves or to get back on track. So why do we revisit this way of thinking every year? My answer is why not? It’s better than the alternative, which is doing nothing. And even if we throw 10 new goals against the wall and only one of them sticks and withholds the test of time then that is a win in my book.

A lot of us want the same things. Eat better, work out more consistently, stress less, sleep more, drink more water, etc… We wanted to present a program that would encapsulate all these things into one easy to use platform.

Say hello to The Whole Life Challenge starting January 20th. This is an 8 week lifestyle “challenge” that approaches healthy behavior from all angles by introducing habits slowly and helping you stay accountable through their easy to use app and website. Do you need a kick start? Join the EDCF team by clicking the link to sign up or find out more.

–> LINK TO WHOLE LIFE CHALLENGE <–

---

 

Monday 1/1 – New Year’s Day (9am only)

“Fight Gone Bad”

Three rounds of:

– wallballs (20/14)

– KB sumo deadlift high-pull (70/44)

– box jump (20/16”) – step down

– push press (75/45)

– row for calories

 

In this classic CrossFit workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round with a one minute break in between. When the minute changes, the athletes must move to next station. One point is given for each rep, except on the rower where each calorie is one point.

 

Tuesday 1/2

Phase 4, Week 1 – A Day

A) Every 90 seconds x 5 sets:

1: 5 back squats @ 82%

2: 5 bench press @ 82%

 

B) 3 sets for quality:

– 8 medball hamstring curls

– 8 single arm DB rows / side

– 8 single leg Romanian deadlift / side

– 8 strict pull-ups (weighted if possible)

 

Wednesday 1/3

A) E2MOM x 8 sets:

– 1 halting clean pull (at knee) +

1 clean pull + 1 clean

*Work from 65-90+%. Keep it sharp.

 

B) Every 5 minutes x 4 sets:

– 20/15 cal row

– 10 burpee box jump overs (24/20”)

– 10 toes to bar

– 10 thrusters (95/65)

*Scale down reps if needed to keep intensity high. 12/9 cal row and 8 reps per movement.

 

Thursday 1/4

Phase 4, Week 1 – B Day

A) Every 90 seconds x 5 sets:

1: 5 deadlifts @ 82%

2: 5 overhead strict press @ 82%

3: rest

 

B) 3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows

– 8 single DB step-ups

– 8 strict pull-ups (weighted if possible)

 

Friday 1/5

A) E4M x 3 sets:

– 10 front squats

*These should be around 50% of your 1RM.

 

B) 4 rounds for time:

– 500/400m row

– 4 DB man-makers (50/30, 40/20, 30/15)

– 30 double unders

*This should be aerobic. Keep it as so and focus on pace and rhythm.

 

Saturday 1/6

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

 

Sunday 1/7

8am Endurance