RP Strength Challenge

August 17, 2017

400m Run
30 GHD Situps
1:00m Plank
4 Dive Bombers


A (0:00-–14:00)

 6RM Bench Press


B (15:00-24:00)

9 minute EMOM

B1 – 20 Hollow Rocks 

B2 – 12 Ring Dips 

B3 – Chin-Up x8 or Muscle-Up 4 


C. (30:00-37:00)
7 Rds of 
7 Power Snatch 95/65
7 T2B 



Nutrition Challenge

We are excited to partner up with Renaissance Periodization for our next challenge. Our challenge will start on September 18th. This challenge will be a littler different than our last challenges. I will post more information, but I want to get the word out there! Here are some details:

RP Templates Include:

- What to eat (a convenient list of acceptable foods for each macronutrient, ex - protein, carbs fats)


- When to eat them (based around when you train, including five separate timing options)


- How much to eat based on gender, bodyweight, and goals of weight loss or weight gain.


- Covers how to eat on non-training days, light, moderate, and hard training days (with examples and instructions of each type of workout to easily classify)



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