For time:
20 squats (air)
1 min cardio
30 squats (air)
2 min cardio
40 squats (air)
4 min cardio
40 squats (air)
4 min cardio
30 squats (air)
2 min cardio
20 squats (air)
1 min cardio
Post time to comments.
Daily Extras - To each round add the same amount of situps and superman back extensions as you have done squats for.
Workout Notes:
- "What should I do for cardio?" Don't care. Some will do some or all of the following: Run, spin bike, elliptical, row, rope jump, switches, burpees and etc. Just keep your HR up for the specified time.
- Note the two 4 mins back to back.
- Squats are named for how they are weighted.
- No sloppy squats!
- Many of you should be doing the extras today.
- This kind of workout ALMOST never fits our programming. Since we've gone pretty heavy on the pushers and pullers this week, a lower body focused workout fits the bill. Fun to drag this one out. It's been a while. Plus we haven't programmed even ONE squat yet this week.
For Those With Questions About the Next GPP Challenge Here is a Chronology of Events. And How it all Works! Even though, if you don't know anything about it, you likely don't read this site. If you aren't reading the site, I'm guessing this won't really help you.
Posted Feb 17th (with edits): Next GPP Challenge!
The Next Challenge has been thrown down!
It's a participation challenge. Each team member can earn up to 5 points a day for their team. From there it's a race! First team to the allotted points (it keeps changing, stay tuned) wins! Prizes = PRIDE and maybe some other stuff. Haha!
It's not about weight loss or who can lift the most weight or do the most reps. It's just about participation. EVERYONE, no matter what fitness level can add the same amount of points as the each other!
We're Ba'aa'aa'aa'd
If you need a kick start, some motivation or just want to WIN (not super serious - mostly), comment with your name below. We will contact you and assign you a team. Unless you already have a preference for a team.
Teams are:
TEAM BLACK (lead by me) & TEAM CAMO (lead by Tony Lawson) AND NOW WE'VE ADDED TEAM BLUE (Animal House Fitness out of Durham CA)
Go Team Yellow & Brown!
Challenge begins Mar 5! Tell your friends. This may be the kick in the pants they need to sprint their way into short sleeves season!
Posted Feb 19th: Wondering how the Team competition works?
Sad because their blue!
It goes like this:
- We will be forming teams behind strong leaders. Thought there would only be 2 teams. Turns out there are THREE. Who knows, maybe there will be more? Boston? NWA? Where the PEEPs at???
- Each team will assemble players. Probably upwards of 30 players per team, but things seem to be changing fast.
- Each player will be able to accumulate a MAX of 5 total pts per day to contribute to their team.
- A single point will be awarded in 5 different categories. These are:
- Daily Workout (GPP) = 1 pt
- Daily Nutrition (You gotta commit to something) = 1 pt
- Daily Spiritual (meditate, pray, good deed) = 1 pt
- Daily Community (GPP website, GPP social media, like, tag, comment, share) = 1 pt
- Daily Physical Activity (20 min of hiking, biking, gardening, etc) = 1 pt
- Teams will accumulate total points and race each other to an end goal. At first, we thought that would be 15-20 players per team and we'd race to an end point to be determined on Wednesday, Feb 28. We figured it would take the winning team approx 4 weeks to accumulate all of the points. We know now, there will probably be more pts.
- Points will be tracked on a board at GPP HQ. Or, if we find someone real techy, we'd do it electronically and add to the website. We have 2 weeks to figure this out.
- First team to the total points WINS!
- So far, only thing at stake is PRIDE! Thing is, we are fairly certain there will be more. Like, cool one-off hats or t-shirts or something.
- Teams have until March 4 to lock in players.
- Competitions begins March 5th.
- Sniping and poaching players is allowed until March 4th. GAME ON!!!