Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations
Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%
WOD: (15, 10, 8, 6,)- Timed
Wall Ball Shots
KB Plank Rows (each arm)
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations
Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%
WOD: (15, 10, 8, 6,)- Timed
Wall Ball Shots
KB Plank Rows (each arm)
So you thought our burpees sucked. Try these!
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5 comments:
julie's sunday food log:
meal1:protein shake(8oz h2o,1sccop pp,1tsp pb,1oz oats)1-16oz h2o
mini meal1:(on the bike)2 protein cookies,(Thank you Erika! These are great for a bike ride) 1/2 apple,5 almonds,1-16oz h2o
mini meal2:(on the bike, hungry again,)2 protein cookies,1/2 apple, 5 almonds,1-16oz h2o
meal2:1 chicken breast,4 celery stalks,1tbsp pb,1/2 apple,3-16oz h2o,1 black coffee
meal3: 1/2 chicken breast,4 stalks celery,2 figs
meal4:1 1/2 chicken breast,1/2 c shredded cabbage, 4 stalks celery. 2 tsp pb,2-16oz h2o
snack tonight:(cheat)1/2 c sugar free chocolate pudding with 1scoop of pp,(yummy!!!)
activity: bike 32 miles
Joe's Sunday food log:
8am 6 egg omelet with tomatoes, onions and a pinch of cheddar cheese
12noon two deli meat wraps with two slices roast beef, 1 slice swiss cheese, 2 slices of turkey. 1 apple sliced
3pm 1 apple with peanut butter, 2 slices of roast beef, small handful of almonds
6pm 7oz steak, 1 cup brussel sprouts, 1 cup green beans
Very little water today (probably 2 liters). I will try to make it up tonight.
Janet's Sat. FL
Meal 1:be true shake with 1TBS PB, coffee, cream stevia,h20
Meal 2: 4 oz turkey on ezechial bread (thank you Danny)with 1tsp mayo..nice chg.,apple, 1 cup milk
meal 3: 1/2 cott. cheese, handful almonds
meal 4: cheat meal)2oz bourbon
sesame chicken, brocoli,1/2cup fried rice.h20
activity: crossfit
Sun. FL
meal 1: 2 eggs, 2 pieces bacon, 5 stewed prunes, coffee,cream, stevia,h20
meal2: apple 1tbs. PB, 4oz turkey,h20
meal 3: 2 hardboiled eggs, 1TBS hummus,celery,h20
meal 4: 6oz lamb, 1/2cup peas, h20
bought a food scale today..amazing!!
activity: rest
Joe 6:10
Chad 8:05
Amber 8:05
Rebecca 7:15
Sarah 5:40
Amy 4:40
Erika 3:53
Carl 9:04
Justin 4:23
Kristina 7:54
Lynn 7:00
Carmen 11:36
Shelly 4:26
Daniel 7:33
Efrain 7:06
Janet 7:47
Julie 7:03
Rob 4:33
Art 7:22
Naomi 5:25
Lisa 5:33
Sebrina 5:39
Anne Marie 6:00
Beth 6:17
Ben 4:20
Jay 4:45
Josh 4:30
Lindsey 4:52
Jason 4:44
Claudine 9:21
Amy's Monday Food Log:
Meal 1 protein shake pb blueberries
Meal 2 4oz turkey almonds
Meal 3 2 cups spinach 6oz chicken avocado ov small apple
Meal 4 3oz turkey 1 oz cheese 8 almonds
Meal 5 7oz porkchop red pepper and onion
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