{"id":106,"date":"2011-10-06T13:59:00","date_gmt":"2011-10-06T18:59:00","guid":{"rendered":"\/post\/For-the-weeks-of-October-9-and-October-18.aspx"},"modified":"2012-01-13T16:01:56","modified_gmt":"2012-01-13T22:01:56","slug":"for-the-weeks-of-october-9-and-october-16","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=106","title":{"rendered":"For the weeks of October 9 and October 16"},"content":{"rendered":"

The Feast is always better if you stay active! Here is a boatload of workouts you could choose from that require little or no equipment, and some of which you could easily do in your hotel room. The runs would require some way to measure distance—runningmap.com<\/a><\/strong> would help. A couple of these use a jump rope—pack it if you’ve got it. Have fun, and enjoy a fit Feast!<\/span><\/span><\/p>\n

WORKOUTS<\/strong><\/span><\/p>\n

<\/strong><\/span>Run 5K<\/span><\/span><\/strong><\/p>\n

Griff<\/strong>
For time:
  Run 800 meters
  Run 400 meters backward
  Run 800 meters
  Run 400 meters backward<\/span><\/span><\/p>\n

Run-Burpee<\/strong>
For time:
  Run 200 meters — 40 Burpees
  Run 400 meters — 30 Burpees
  Run 600 meters — 20 Burpees
  Run 800 meters — 10 Burpees<\/span><\/span><\/p>\n

Push-Sit-Squat<\/strong>
5 RFT of:
  15 Push-ups
  25 Sit-ups
  35 Squats<\/span><\/span><\/p>\n

Handstand-Jump-Sit<\/strong>
21-15-9 rep rounds of:
  Handstand Push-ups
  Jumping Squats (both feet come off ground at top of squat)
  Sit-Ups<\/span><\/span><\/p>\n

Fifties<\/strong>
For time:
  50 Sit-ups
  50 Double-unders
  50 Sit-ups
  50 Walking lunges
  50 Sit-ups
  50 Burpees
  50 Sit-ups<\/span><\/span><\/p>\n

Run-Squat<\/strong>
4 RFT of:
  Run 400 meters
  50 Squats<\/span><\/span><\/p>\n

Annie<\/strong>
50-40-30-20-10 rep rounds of:
  Double-unders
  Sit-ups<\/span><\/span><\/p>\n

Burpees-Squats<\/strong>
Double alternating Tabata—20 seconds work, 10 seconds rest, total of 8 minutes of:
  Burpees
  Air squats
Post total reps for each exercise<\/span><\/span><\/p>\n

300 Double-unders<\/span><\/span><\/strong><\/p>\n

150 Burpees<\/span><\/span><\/strong><\/p>\n

150 Push-ups<\/strong>
In as few sets as possible.
Be strict with form! Don’t break at the hip! Go down till chest touches floor.<\/span><\/span><\/p>\n

150 Walking Lunges<\/span><\/span><\/strong><\/p>\n


<\/span><\/p>\n

GYMNASTICS<\/strong><\/span><\/p>\n

GWOD 1: Flexibility
<\/span><\/strong>Hold 2 minutes Middle Split<\/a><\/strong>
Hold 2 minutes Right Leg Split<\/a><\/strong>
Hold 2 minutes Left Leg Split<\/a><\/strong><\/span><\/span><\/p>\n

GWOD 2: Strength
<\/span><\/strong>100 Hollow Rocks<\/a><\/strong><\/span><\/span><\/p>\n

GWOD 3: Tabata Burpees
<\/span><\/strong>For Reps: 8 rounds of 20 seconds work, 10 seconds rest (4 minutes total)<\/span><\/span><\/p>\n

GWOD 4: Leg Swings
<\/span><\/strong>2 rounds of:
  25 Right Leg Swings
  25 Left Leg Swings<\/span><\/span><\/p>\n

 <\/p>\n

MOBILITY
<\/strong><\/span><\/p>\n

MWOD 1<\/a>: Stop the Chicken Necking<\/span><\/strong><\/span><\/p>\n

MWOD 2<\/a>: Surviving the Airplane Seat<\/span><\/strong><\/span><\/p>\n

MWOD 3<\/a>: Fight the Airplane Fuzz<\/span><\/strong><\/span><\/p>\n

MWOD 4: 10 min Squat Test<\/span><\/strong><\/span><\/p>\n

MWOD 5: Pain Ball
<\/span><\/strong>Clock 10 minutes of tack and stretch with your lacrosse ball<\/span><\/span><\/p>\n

 <\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

The Feast is always better if you stay active! Here is a boatload of workouts you could choose from that require little or no equipment, and some of which you could easily do in your hotel room. The runs would require some way to measure distance—runningmap.com would help. A couple of these use a jump […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-106","post","type-post","status-publish","format-standard","hentry","category-tough-mud"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/106","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=106"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/106\/revisions"}],"predecessor-version":[{"id":142,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/106\/revisions\/142"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}