The GET REAL Challenge is in full swing, and the Facebook group is busy already.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%, run, bike, row or skip, then 2-3 sets of: 1 gym length bear crawl 10 RDL empty bar 10 OH Squats, empty bar [/tab]

[tab title="Group Metcons"] Monday Prowler Sprints. 6 sets of 20m sprints. Rest 2:30 between sets.

Tuesday 12 min amrap: 4 man makers 12 pull-ups

Wednesday In teams of 4, complete as many 250m rows per person as possible in 16mins.

Thursday 5 sets for time: 10 burpees 20 Wall ball 30 double unders

Friday 5 sets: 30sec battling ropes 30sec ball slams 30sec box jumps rest 90s

Saturday NO Strength Work today. If you want to do strength work, come early. Part 1: Warm-up (15mins) Part 2: (15min time cap) in 3-4 attempts, find the heaviest weight that you can do for a hand-over-hand sled pull. Part 3: 90sec max chin-ups 90sec rest 90sec max double unders 90sec rest Part 4: In teams of 3, with only one person working at a time, complete: 3mins AMRAP burpees (rotate ever 5 burpees) 30sec rest/transition 3mins AMRAP 20m shuttles (rotate every 4 shuttles – 80m total) 30sec rest/transition 3mins AMRAP airdyne calories (rotate ever 10 cals) [/tab]

[tab title="Foundations"] Workout 1 A1. DB FFESS (back squat rack position) 4x12/side, rest 60s A2. Good Morning 4x12, rest 60s B. Group Metcon

Workout 2 A1. Bench Press 3x5, rest 90s A2. Chin-ups 3x5-10, rest 90sec B. Single Arm DB press 2x10-15/side, rest 30s between sides. C. Group Metcon

Workout 3 A. Back Squat 4x3, rest 2min + B. Poliquin Step-up 2x25/side C. Group Metcon

Workout 4 A. Push Press 3x5 B. Chin-up 5RM C. Row 100m time trial. Record exact time. 3 sets of the following, rest as needed: D1. 150m row D2. Front leaning rest on rings accumulate 45-60s each set [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 5x3 @ 85%, 2min B. metcon

Workout 2 A. front squat 5x3@ 85% B. group metcon

Workout 3 A. Shoulder Press 5x3, rest 2-3mins B. Pendlay Row 1RM (The bar must touch your torso) C. rowing: 350m time trial D. 3 sets: 3-6 chin-ups (weighted if possible), rest 2mins

Workout 4 A. back squat, 3x1@90% B. RDL 3x10 C. group metcon

Workout 5 A. Find 1RM barbell Thruster B. muscle-up practice. 10mins of practice, rest as needed. C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. front squat 5x2@ 85-90% B. group metcon

Workout 2 A. hang snatch 1RM, then 3x2 @ 90% of that lift. Rest as needed B. Drop Snatch 1RM

Workout 3 A. Power clean + 3 jerks. 5 sets. rest 2mins B. Pendlay Row 1RM (The bar must touch your torso) C. rowing: 350m time trial D. 3 sets: 3-6 chin-ups (weighted if possible), rest 2mins

Workout 4 A. back squat, 3x1@90% B. RDL 3x10 C. group metcon

Workout 5 A. Full Snatch. Work to max for the day, then 3x2@80-85% of max. B. Deadlift 3x5 ramping sets. C. 10 mins muscle-up practice [/tab]

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