Warm Up: 5 Reps for Each Movement
Shoulder Dislocators
Deadlift
Stiff Legged Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunges with Trunk Rotation
Core Lift: Press- Strict
10 x 50%, 8 x 60%, 6 x 65%, 5 x 70%, 3 x 75%, 5 x 3 x 80%
WOD: AMRAP in 15 min.
15-Body Rows
1-Lap Around Bldg.
15-KB Floor Presses
Deadlift
Stiff Legged Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunges with Trunk Rotation
Core Lift: Press- Strict
10 x 50%, 8 x 60%, 6 x 65%, 5 x 70%, 3 x 75%, 5 x 3 x 80%
WOD: AMRAP in 15 min.
15-Body Rows
1-Lap Around Bldg.
15-KB Floor Presses
Posts
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5 comments:
Julie's food log for tues:
snack1:protein shake,(8oz h2o, 1scoop pp,1/2 c blueberries,1tsp pb,2-16oz h2o
meal1:1egg+2egg whites,1/4 c cottage cheese,1 apple,4 celery sticks, 1 1/2 tsp pb,1black coffee,2-16oz h2o
meal2:1chicken breast,1peach,3celery sticks,6 grape tomato's,2-16oz h2o
meal3:1 chicken breast,1peach,12 grape tomato's,3celery sticks2-16oz h2o
snack tonight:protein shake
Joe's food log for Tuesday:
5:30am 1 green apple
6am WOD
7:30am 1 banana 32oz coffee, cream and sugar
12:30pm black and bleu cheese burger, french fries, fried pickles and three glasses of tea
5pm 2 Pulled pork BBQ sandwiches, 6 "light" beers
9pm 1 green apple, sliced with peanut butter
Chad 3
Amber 3
Melissa 3
Joe 3
Erika 4
Beverly 2
Big-G 3
Carl 3
Jason 4
Ellen 3
Justin 5
Sam 3
Carmen 2
Eric 4
Stu 4
Josh 4
Efrain 5
Daniel 4
Lily 3
Janet 3
Julie 3
Lindsey 4
Verella 3
Anne Marie 3
Nelson 5
Indira 3
Lynn 3
Jake 4
James 4
Rich 4
Ben 4
Alex 4
Naomi 3
Glen 4
Coach- Jeremy Food:
4:00am 4 Whole Organic Eggs, 1/2 cup cooked oatmeal, 1/2 cup whole organic milk, 1 banana, 16 oz. water,
7:00am 4 oz. turkey, 2 oz Colby Cheese
9:45am Be True Protein Shake
10:00am 10 mile bike ride +
Shoulder Press:
Bar x 5, 65 x 5, 95 x 5, 115 x 5, 135 x 5, 145 x 3, 155 x 3, 185 x 2, 185 x 2, 185 x 2, 175 x 3, 175 x 3
12:30am 4 Whole Organic Eggs, 1/2 cup cooked oatmeal, 1/2 cup whole organic milk, 1 banana, 16 oz. water
3:45pm Be True Protein Shake
7:30pm 8 0z. Steak, 2 cups mixed vegies, 16 0z. water
Indira-Wed
Meal1-3oz steak, vegetables, decafw/cream
meal2-s/berries,1/2 banana,1/2 turkey, veg
meal3-1 piece lamb chop,tomatoes w/cucumber salad
meal4- fish,potatoes,zuccu.
water 3L
crossfit
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