Week one of the GET REAL Challenge. Here are a few links for recipes:http://cosmopolitanprimalgirl.wordpress.com/ http://everydaypaleo.com/ http://nomnompaleo.com/ http://cavegirleats.com/

[spoiler title="Weekly Warmup"] 2mins at 70%, run, row, skip, or bike 2-3 rounds of: 6-10 plank walk-outs with a push-up on each rep 10 lunges per side 10 good mornings [/spoiler]

[spoiler title="Group Metcons"] Monday For time: Complete 100 double unders (or 200 singles), then 2 rounds: 40 wall ball 20 burpees

Tuesday 5 sets: 30sec max box jumps 30sec max KB swings 30sec max man makers rest 60sec

Wednesday In teams of 2, with only one person working at a time Complete: 2500m row (or 175 cals on airdyne) and 50 pull-ups.

Thursday For time: 15-12-9 Heavy DB Thrusters @ 55% 1RM push Press Burpees

Friday Test WOD 5 rounds for time: 15 push ups 15 wall ball 25 double unders

Saturday 3mins airdyne or row 1min rest 3mins 10 push-up, 10 sit-up, 10 body weight squat 1min rest 3mins turkish get-up, max reps. 2/side, then alternate. 1min rest 3mins 10 push-up, 10 sit-up, 10 body weight squat [/spoiler]

[spoiler title="Foundation"] Workout 1 A. Back Squat 3x5, add 5-10lbs from last time. rest 2mins B. Back Squats 2x6 at strict tempo [50x0], rest 90sec C. Group Metcon

Workout 2 A. Shoulder Press 5x3, rest 2mins. Add 2-5lbs from last workout with sets of 3. B. Chin-ups 3xmax reps, rest 90sec C. Group Metcon

Workout 3 A. Deadlift 3x3, ramping sets. B1. Low Box Step-up 3x15 OR Poliquin step-ups 3x20, rest 20sec B2. Sweeping DB Rows 3x8, rest 20sec C. Group Metcon

Workout 4 3 sets: A1. Alternating Standing DB Press 8 reps per side, rest 45sec A2. FFESS 8 reps per side, rest 45sec A3. Front Plank 60sec, rest 90sec B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. back squat 1RM B. shoulder press 1RM C. chin-up 1RM D. 5min double under practice

Workout 2 A. 3 sets with 45sec rest between exercises: - max pull-ups - 4 TGU/side - 20 airdyne all out B. Group Metcon

Workout 3 A. Hang snatch. 7x2, rest 60sec B. Drop snatch 5x2, rest 60-90sec C. Group Metcon

Workout 4 A1. RDL 4x8, rest 60sec A2. FFESS 4x8/side, rest 60sec B. Group Metcon

Workout 5 A. snatch pull + hang snatch 10x1, rest 60sec B. push press 3x3 @ 80-85%, rest 60sec C. Group Metcon [/spoiler]

[spoiler title="Competition"] Workout 1 A. Snatch, 4x1 @ 90% B. Drop snatch 3x1 C. Front squat 4x2 @ 90%

Workout 2 A1. Press 4x1.1.1, rest 15sec within cluster. Rest 90sec A2. Chins 4x2-5, rest 2mins B. Group Metcon

Workout 3 A. 5 sets: 8 touch and go power clean and over head, 12 burpees as fast as possible. Rest 2mins B. Row 2000m

Workout 4 A. Clean and jerk 6x1 @ 75% B. Clean pull 3x2 @ 110% C. back squat 3x3@85%

Workout 5 A. Bench 4x2-3, rest 2-3mins B. Pendlay row 4x6, rest 60sec C. Group Metcon [/spoiler]

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