#800gChallenge
WHAT IS IT?
This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules and scoring details. So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.
Dates: January 20th – February 15th
Cost: $30
Swolemate Showdown on March 7th
Outlier’s classic winter competition is back, this year on March 7th! Two workouts have been released so far, with the remaining two coming very soon. Find a partner and get your team registered. Get all the info here.\
MONDAY, JAN 13
STRENGTH
15 minutes:
Build to a heavy clean and jerk single
METCON
2 rounds:
20 clean & jerk (155/105)
600m run
Goal: sub 12-min
Let the barbell cycling at a moderate weight continue! Power or squat cleans and any type of shoulder-to-overhead allowed. That being said…you should all be doing a power clean + push jerk.
TUESDAY, JAN 14
STRENGTH
Back Squat:
3×8
All sets at 67.5%
Slightly heavier to last week. Compare to 1/8/2020.
METCON
For time:
2000m row
Run in heats as needed.
WEDNESDAY, JAN 15
STRENGTH
Every 1:30 x 6:
Power snatch + hang power snatch
Build in weight
METCON
AMRAP 12:
12 hang power snatch (95/65)
10 overhead lunge, alt leg (95/65)
70m sled push (4/3)
THURSDAY, JAN 16
METCON
For time:
150 American KB swings (53/35)
50 handstand push-ups
15 ring muscle-ups
Scaling:
HSPU on box, push-ups, DB press
Bar MU (BMU does not count as Rx)
30 pull-ups + 30 dips (ring, bar, or box/bench)
FRIDAY, JAN 17
METCON
AMRAP 22:
5 sandbag-over-shoulder (150/100)
20/15 cal bike
10 sandbag squats (150/100)
15 burpee box jump overs (24/20)