April 4, 2024

 

August 25, 2023

 4 rounds:

10 deadlifts (65lbs)

10 lateral arm raises (10 lbs plates)

10 leg lifts

10 American KB Swings (25lbs)

Run 200 m

May 31, 2023

 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

April 10, 2023

3 rounds -

10 goblet squats (25lbs)

20 American KB swings (25 lbs)

10 Lateral raises (10lbs)

10 deadlifts (65lbs)

10 leg lifts

50 jump ropes

Then 3 rounds -

10 bench press (45lbs)

100 crunches 

March 23, 2023

3 rounds - 

10 bench press (45lbs)

20 American KB swings (25lbs)

10 z press (35 lbs)

10 burpees 

50 jump ropes 

Then 3 rounds -

10 reverse curls (10 lbs)

10 lateral raises (10lbs)

20 v ups

February 14, 2023 ❤️

4 rounds -

10 push press (45lbs)

15 American KB Swings (25 lbs)

10 dips 

10 lateral raises (10lbs)

Run (400m, 300m, 200m, 100m)

January 24, 2023

5 rounds - 

20 American KB swings (25lbs)

10 z press (35lbs)

25 sit ups

10 lateral raises - 10lbs DB (2 rounds)

10 reverse curls - 10 lbs DB (3 rounds)

MAMELE MESSAGE:

“I wanted to speak a little today on modifying a workout. Every challenge month I have clients who feel sad or depressed if they have to modify a lot of movements and reps during the workout.

If this is you, please know that you are not alone. There are MANY who modify the workouts. Modifying is NOT bad. This is a necessary step to get the stimulus that you should be getting from the workout. I want you to be able to workout the entire week, not be SO dead after one workout that you can’t finish the rest.

DON’T QUIT… M O D I F Y!

Here are some suggestions if you are wondering how you can modify a workout.

Take the jumping out of a movement. Whether it’s a burpee, jumping squats, jumping lunges, or something of that sort. You can always get rid of the jump and do it stationary. 

Do movements such as planks, push-ups, and mountain climbers with your hands on a box or chair. This helps to relieve a lot of the core pressure and will allow you to accomplish the movement a little easier while still getting stronger.

Set a timer and only work for an allotted amount of time. Whether its 15 minutes or 30 minutes, then stop whenever the timer goes off no matter where you are at in the workout.

Cut the rounds and reps in half! Then if you finish and feel like you could do more you can choose to do that, but it’s not bad to start with half and then you can slowly work to increase those reps throughout this month and the coming months."