{"id":1490,"date":"2012-09-21T19:00:29","date_gmt":"2012-09-22T00:00:29","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1490"},"modified":"2012-09-21T19:00:29","modified_gmt":"2012-09-22T00:00:29","slug":"for-the-weeks-of-september-30-and-october-7","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1490","title":{"rendered":"For the weeks of September 30 and October 7"},"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\u2014runningmap.com<\/a><\/strong> would help. A couple of these use a jump rope\u2014pack it if you\u2019ve got it. Have fun, and enjoy a fit Feast!<\/p>\n

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

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

Griff<\/strong>
\nFor time:
\nRun 800 meters
\nRun 400 meters backward
\nRun 800 meters
\nRun 400 meters backward<\/p>\n

Run-Burpee<\/strong>
\nFor time:
\nRun 200 meters \u2014 40 Burpees
\nRun 400 meters \u2014 30 Burpees
\nRun 600 meters \u2014 20 Burpees
\nRun 800 meters \u2014 10 Burpees<\/p>\n

Push-Sit-Squat<\/strong>
\n5 RFT of:
\n15 Push-ups
\n25 Sit-ups
\n35 Squats<\/p>\n

Handstand-Jump-Sit<\/strong>
\n21-15-9 rep rounds of:
\nHandstand Push-ups
\nJumping Squats (both feet come off ground at top of squat)
\nSit-Ups<\/p>\n

Fifties<\/strong>
\nFor time:
\n50 Sit-ups
\n50 Double-unders
\n50 Sit-ups
\n50 Walking lunges
\n50 Sit-ups
\n50 Burpees
\n50 Sit-ups<\/p>\n

Run-Squat<\/strong>
\n4 RFT of:
\nRun 400 meters
\n50 Squats<\/p>\n

Annie<\/strong>
\n50-40-30-20-10 rep rounds of:
\nDouble-unders
\nSit-ups<\/p>\n

Burpees-Squats<\/strong>
\nDouble alternating Tabata\u201420 seconds work, 10 seconds rest, total of 8 minutes of:
\nBurpees
\nAir squats
\nPost total reps for each exercise<\/p>\n

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

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

150 Push-ups<\/strong>
\nIn as few sets as possible.
\nBe strict with form! Don\u2019t break at the hip! Go down till chest touches floor.<\/p>\n

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

 <\/p>\n

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

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

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

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

GWOD 4: Leg Swings
\n<\/strong>2 rounds of:
\n25 Right Leg Swings
\n25 Left Leg Swings<\/p>\n

 <\/p>\n

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

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

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

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

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

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

 <\/p>\n

2 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\u2014runningmap.com would help. A couple of these use a jump […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[],"class_list":["post-1490","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1490","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1490"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1490\/revisions"}],"predecessor-version":[{"id":1491,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1490\/revisions\/1491"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}