3 rounds total:
10 each round
Press (10)
Lateral raises (10)
Bench press (45)
Reverse curls (10)
40-30-20
Air squats
Shoulder taps/plank jacks
Sit ups
FOOD:
Pre WOD - 4 Gusher fruit snacks
Breakfast - chocolate protein shake & banana
Tracking my fitness & sharing my passion one WOD at a time...
3 rounds total:
10 each round
Press (10)
Lateral raises (10)
Bench press (45)
Reverse curls (10)
40-30-20
Air squats
Shoulder taps/plank jacks
Sit ups
FOOD:
Pre WOD - 4 Gusher fruit snacks
Breakfast - chocolate protein shake & banana
4 rounds:
10 goblet squats (20 lbs)
10 Bulgarian split squats (20 lbs)
10 overhead lunges
10 bench press (45 lbs)
10 leg lifts
5 rounds:
10 thrusters (35 lbs)
15 shoulder taps
20 sit ups
20 bicep curl (15lbs, 10 reps each arm)
Today I ditched school to spend time with my daughter. She has softball tryouts on Monday and once that happens, her snowboarding season is over. I didn’t get a picture of me, but I got one of her & her boyfriend…yeah, I was the 3rd wheel! 😂
3 rounds:
10 Bulgarian split squats (2 - 20lbs DB)
10 goblet squats (20lbs)
10 reverse bicep curls (10lbs)
5 manmakers (2 - 10lb DB)
50 jump ropes
300m run
Cool down:
10 leg lifts
20 oblique twists (20lbs)
100 crunches
3 rounds:
10 Bulgarian split squat (5 ea leg with 25lbs)
10 hip thrusters with (2) 25lbs DB
10 bench press (55lbs)
10 leg lifts
10 push ups (knees)
200m run
Then 2 rounds:
10 arm raises with (2) 10lbs plates
100 crunches
4 rounds:
10 deadlifts (65lbs)
10 lateral arm raises (10 lbs plates)
10 leg lifts
10 American KB Swings (25lbs)
Run 200 m
4 rounds:
Bench press
Bent over row
Goblet squats
Push ups
Reverse curl
200m run alt with 50 jump ropes
4 rounds:
10 Bulgarian split squats (20lbs)
10 Hip thrusters (20 lbs DB)
20 Sit ups
50 Jump ropes
10 Lateral raises (fwd only)
10 Bench press (55lbs)
WOD -
4 rounds
10 plate to overhead(25 lbs)
10 single arm row (20lbs)
5 man makers (15 lbs)
100 crunches
30 calf raises
FOOD:
Pre-work: mini rice crispy treat
Breakfast: chocolate protein shake with collagen for extra protein
Lunch: Jimmy John’s turkey sandwich
Dinner: Philly beef & cheese from Arby’s, salt & vinegar chips, triple chocolate church cookie (JJ)
Water: 60oz
Drinks: 12oz Diet Pepsi, 20 oz amino drink
WOD -
4 rounds
10 push press(45 lbs)
5 (banded) pull ups
10 bench press (45 lbs)
10 alt DB snatches (20 lbs)
10 American KB swings (25 lbs)
10 reverse crunches
Walk 3.75 miles
FOOD:
Pre-work: mini rice crispy treat
Breakfast: chocolate protein shake with collagen for extra protein
Lunch: apple with peanut butter, cheddar cheese, (3) sushi pieces
Dinner:
Water: 20
Drink: 16oz liquid IV