Might as well JUMP!!

6rounds
10 1pood Goblet Squats
100ft run
100ft Broad Jump


Do not let the broad jumps fool you, they look easy on paper, however, they can stop you in your tracks. Just keep jumping and push through the burn, It will be over before you know it.

Two great pictures of Goblet Squats. Weight on the heels, knees tracked out over toes, hips parallel or below, nice midline stabilization and bell as close to chest as possible

Quickness

7rounds
7 Box Jumps
7 SDHP
7 DB PRESS not push press

Make the transitions between exercises quick, it is just 7 reps and everything should be done unbroken

150 reps, yes it is 150

50 Wallballs
50 Lunges
40 Wallballs
40 Lunges
30 Wallballs
30 Lunges
20 Wallballs
20 Lunges
10 Wallballs
10 Lunges

Work through it the best you can, your hamstrings and glutes will love you later

For weight not time

This workout is for heaviest weight possible not for time. Different stimulus!!!

5rounds
Each round consist of 7reps of the following complex
Deadlift--Hang Power Clean--Front Squat--Push Press (or a thruster)--Back Squat--Push Press (or a thruster)
Choose your weight and then perform the above complex 7x, rest about 2-3min and then increase the weight on the bar and repeat this process for a total of 5rounds and the maximum weight you can handle

Dont run too slow

15min AMRAP
5 Pull-ups
10 Burpees
200M run

The run is your active rest, do not dog the run though as your time can fly by, quick transitions and keep moving

Revisit

150 Jump rope
50 Sit-ups
120 Jump rope
40 Sit-ups
90 Jump rope
30 Sit-ups
60 Jump rope
20 Sit-ups
30 Jump ropes
10 Sit-ups

We have done this before and your goal is to beat your time.....by alot, I want you to crush it and feel it the rest of the day.

12-9-6-3
Hang Power Clean
Wallballs

Choose a weight that allows you to work on full hip extension and a good hard shrug, too heavy and your form breaks down. You should be able to do the wallballs unbroken

Opposite Directions

15-12-9
Thrusters
SDHP

Pulling and pushing, different directions. Choose a weight that is not to heavy as you want this to be a metabolic conditioning workout. You do not want to go to heavy and end up doing singles.

ENDURANCE

3rounds
200M+400M+600M
rest as long as it takes you to run.

These are all out efforts, do not dog these runs.

and.. it is finally over

Great job with the Zone Challenge.I know it was challenging at times but everyone endured to the end and noticed some great changes. Now it is not all about what the scale says. What is more important is how you LOOK, FEEL and PERFORM. I can notice an observable difference in everyones body structure, more lean and fit. I can also tell in your performance, especially the workout that was completed today. I have also heard some great things on how everyone feels eating cleaner and healthier. The hardest part is now when it is not a challenge as part of the gym, to continue with what you have been doing and make it a lifestyle. There will be more challenges to come and I am sure you will brace them with open arms.

400M run
21 Wallballs
21 Jumping Pull-ups
400M run
15  Wallballs
15 Jumping Pull-ups
400M run
9 Wallballs
9 Jumping Pull-ups

Mike's time at start of challenge was 1700, the aftermath has caused him to have a time of 1254
Angela's time at start of challenge was 1609, the aftermath 1302

Awesome job!!!