OTG January Fresh Start Challenges
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January: The OTG 'Fresh Start' Challenges
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6 Formidable Momentum Building Challenges
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Take the Challenge that’s right for you (Feeling ambitious, combine more than 1!)
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Staring January 1 and ending 1/28 (or continue on!)
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1. Pull Up Challenge
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Need to improve your upper body pulling strength and Power, then this is the challenge for you!
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Week 1
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MTH – 3 sets of 8-10 Single Arm Bent Over Rows with a 1 sec pause at the top
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TF – 3 sets of 8-10 Hammer Curls with a 1 sec pause at the top
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WSat –3 sets of 8-10 Banded/ Strict/Weighted Strict Pull Ups with a 1 sec pause at the top
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Week 2
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MTH – 3 sets of 8-10 Weighted Scapular Pull Ups with a 1 sec pause at the top
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TF – 3 sets of 8-10 Reverse Curls with Wrist extensions with a 1 sec pause at the top
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WSat –3 sets of 5 Negatives @ Jump chin over hold for 1-2 sec, 3-5sec down
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Week 3 (Increase weight/difficulty from Week 1)
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MTH – 3 sets of 6-8 Single Arm Bent Over Rows with a 1 sec pause at the top
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TF – 3 sets of 6-8 Hammer Curls with a 1 sec pause at the top
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WSat –3 sets of 6-8 Banded/Strict/Weighted Strict Pull Ups with a 1 sec pause at the top
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Week 4 (Increase weight/difficulty from Week 2)
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MTH – 3 sets of 8-10 Weighted Scapular Pull Ups with a 1 sec pause at the top
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TF – 3 sets of 8-10 Reverse Curls with Wrist extensions with a 1 sec pause at the top
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WSat –5 sets of 3 Negatives/weighted @ Jump chin over hold for 1-2 sec, 3-5sec down
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2. Horizontal Pressing Challenge
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Need to improve your upper body pushing strength and Power, then this is the challenge for you!
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Week 1
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MTH – 3 sets of 8-10/arm Single Arm Floor Presses (focus on positions)
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TF – 3 sets of 15 Full Range Push Ups (floor, bench, box, etc)
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WSat –3 sets of 8-10 Light CGBP with @ 3311 tempo)
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Week 2
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MTH – 3 sets of 12-15 Weighted CG DB Press Outs
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TF – 3 sets of 8-10 Box/Bar Dips Weighted
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WSat –3 sets of 8-10 DB Incline Presses
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Week 3 (Increase weight/difficulty from Week 1)
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MTH – 3 sets of 6-8/arm Single Arm Floor Presses (focus on loading)
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TF – 3 sets of 15 Full Range Push Ups (floor, bench, box, etc)
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WSat –3 sets of 6-8 CGBP with @ 3311 tempo)
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Week 4 (Increase weight/difficulty from Week 2)
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MTH – 3 sets of 12-15 Weighted CG DB Press Outs
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TF – 3 sets of 6-8 Box/Bar Dips/Weighted
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WSat –3 sets of 6-8 DB Incline Presses
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3. Healthy Habits Challenge
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Want to clean up your bad habits, then this is the challenge for you!
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Pick 1-2/week and stick to it! Whatever you start with will have all 4 weeks of commitment
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Eating only at scheduled times
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Eating natural, organic, pastured or wild foods that are clean and toxin free.
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Drinking at least 8 glasses of water per day (1/2 bodyweight in oz)
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Breathing Deeply 2 x day (In the ratio of 1:4:2 - Inhale:Hold:Exhale Ex: 5 in: 20 hold: 10 out – Counts or sec)
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Drink 16-24 oz of lemon infused room temperature water as soon as you wake up
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Take Supplements – Vit D, Fish Oil, Udo’s Oil, Coconut Oil, etc
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Eat water-based vegetables at every meal
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Keep a 30 min buffer between drinking liquids and eating meals
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Getting at least 7.5 hours of sleep per day (more in the winter/less in summer)
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Engaging in activities that you find fun, full of pleasure and fulfilling
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5 min or more to actively relax and de-stress
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Not eating after 7pm
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Not drinking coffee after 2pm
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Eating breakfast that’s full of protein
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4. Core Challenge
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Want to dust off that midsection, then this is the challenge for you!
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Week 1
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MTH – 100 Strict Abmat Sit Ups
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TF – 3 sets of 10 Hanging Knee Raises/Weighted with a 1-2 sec pause at the top
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WSat – 4 Min Cumulative Plank on Forearms or FLR
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Week 2
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MTH – 100 Strict Stratight Leg Abmat Sit Ups/50 GHD Sit Ups
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TF – 3 sets of 8-10/arm Turkish Sit Ups
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WSat –100 Alternating Leg V-Ups from the Hollow Position
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Week 3 (Increase weight/difficulty from Week 1)
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MTH – 150 Strict Abmat Sit Ups
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TF – 4 sets of 6-8 Hanging Knee Raises/Weighted with a 1-2 sec pause at the top
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WSat – 6 Min Cumulative Plank on Forearms or FLR
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Week 4 (Increase weight/difficulty from Week 2)
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MTH – 150 Strict Stratight Leg Abmat Sit Ups/75 GHD Sit Ups
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TF – 3 sets of 8-10/arm Turkish Sit Ups
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WSat –150 Alternating Leg V-Ups from the Hollow Position
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5. Lower Body Challenge
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Want to fine-tune your leg strength, then this is the challenge for you!
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Week 1
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MTH – 50/leg Split Squats Elevated Front Foot using red plate or low box(unloaded)
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TF – 3 sets of 10 Weighted Hip Bridges
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WSat – 3 sets of 15 Back Extensions (or 8-10 Single Leg Back Extensions)
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Week 2
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