August 28, 2023

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

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

August 24, 2023

 4 rounds:

Bench press

Bent over row

Goblet squats

Push ups

Reverse curl 

200m run alt with 50 jump ropes 

August 22, 2023

 4 rounds:

Back squats 

Hanging Power clean 

Bench press

Leg lifts 

50 jump ropes 

August 18, 2023

 4 rounds:

200m run

10 hang power clean (55lbs)

5 burpees 

25 sit ups 

August 17, 2023

 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)

June 1, 2023

 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 

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

May 30, 2023

 WOD -

3 rounds

10 back squats (65 lbs)

10 Bulgarian split squats (20 lbs)

10 single arm row (20 lbs)

10 reverse crunches 

3 rounds

10 lateral raises (10 lbs)

10 reverse curl (10 lbs) 

20 oblique twists (25lbs)

Cool down: 100 crunches 

Walk 3.5 miles

FOOD:

Pre-work: mini rice crispy treat 

Breakfast: chocolate protein shake with collagen for extra protein 

Brunch: 2 piece French toast @ Kneaders 

Dinner: (2) veggie spring rolls from Panda Express, 4 pieces of sushi

After weeding for several hours I was starving so then I had (2) bowls of chocolate pebbles cereal 

Water: 80

Drink: 32oz strawberry breeze blended (Swig)

May 10, 2023

 2.75 mile morning walk 🙌🏻

May 9, 2023

 4 rounds:

10 z press (35lbs)

10 single arm row (20lbs)

20 reverse crunches 

10 hand release push ups

10 push ups (knees)

50 jumping jacks 

May 8, 2023

4 rounds:

Run 300m

10 Bulgarian split squats (20lbs)

10 Plate to overhead (25 lbs)

20 Russian twists (20lbs)

Cool down with 2 rounds:

10 bench press (45lbs)

100 crunches 

May 1, 2023

3 rounds:

10 z press (35 lbs)

10 Bulgarian split squats (20 lbs)

10 goblet squats (20lbs)

10 reverse crunches

300 m run 

Then 2 rounds:

10 bench press (45lbs)

10 lateral raises (10 lbs plates)

50 calf raises (10 slow & 40 fast)

April 25, 2023

 5 rounds:

10 bench press (55lbs)

10 single arm row (20lbs)

10 alt DB snatch (20lbs)

10 goblet squats (20lbs)

10 oblique twists (20lbs)

Then 3 rounds:

10 leg lifts 

April 24, 2023

4 rounds:

10 back squats (55lbs)

10 single arm rows (20lbs)

10 Bulgarian split squats (20lbs)

10 leg lifts 

30 calf raises (10 slow & 20 fast)

April 18, 2023

 3 rounds:

10 hip thrusters (2) 20lbs DB

10 Bulgarian split squats (5 each leg, 20lbs)

3 man makers (15lbs DB)

10 leg lifts 

300m run 

Then cool down with:

10 bench press (45lbs)

100 crunches 

10 plate to overhead (25lbs plate)

April 12, 2023

The weather is finally getting nice again which can only mean one thing… a 2.5 mile morning walk. 🙌🏻 🏃🏼‍♀️ 

April 11, 2023

3 rounds:

Push press (45lbs)

5 pull ups 

10 bent over row (20 lbs)

10 Bulgarian split squats (20lbs)

10 hip thrusters (20 lbs)

3 rounds:

10 bench press (45lbs)

10 leg lifts 

3 rounds:

30 Calf raises (10 slow, 20 fast)

100 crunches 

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 

April 6, 2023

3 rounds -

10 Back squat (65lbs)

10 (5 each leg) Bulgarian split squat (20lbs)

10 Plate to overhead (25lbs)

10 Reverse curl (10 lbs DB)

50 Jump rope

Then 3 rounds 

30 calf raises (10 slow/20 fast)

10 knees to elbow 

10 oblique twists (20lbs)

20 v-ups

April 3, 2023

3 rounds- 

10 bench press (45 lbs)

10 push ups (regular, hand release, knees)

10 z press (35lbs)

20 sit ups 

300m run

Then 3 rounds-

10 lateral raises (10 lbs)

10 plate to overhead (25lbs)

20 v-ups 

FOOD:

BREAKFAST - Protein shake with collagen

SNACK - coconut granola bar

LUNCH - banana, crackers & cheese, go-dough

SNACK - Greek yogurt (protein packed)

DINNER - quesadilla with taco meat & cheese 

WATER - 84oz

March 31, 2023

3 rounds -

10 hang power clean (55lbs)

10 lateral raises (10 lbs plates)

10 hip thrusts (2) 20lbs DB

Run 300m 

Then 2 rounds -

10 plate to overhead (25lbs)

20 v-ups

10 leg lifts 

March 30, 2023

 3 rounds - 

10 Bulgarian split squats (20lbs - 5 ea side)

10 goblet squats (20 lbs)

10 Z press (35 lbs)

20 Russian KB swings (20 lbs)

10 Bench press (55 lbs)

20 V ups 

Then…2 rounds - 

50 jump rope

30 calf raises (10 slow, 20 fast)

10 leg lifts 

March 27, 2023

4 rounds - 

10 push press (45 lbs)

5 (banded) pull ups

10 reverse curls (10lbs) 

10 (each arm) bent over row (20 lbs)

10 lateral raises 

Cool down with 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

March 20, 2023

3 rounds:

10 back squats (55lbs)

10 Bulgarian split squat (25lbs)

10 hip thrusters (2) 25lbs DB 

10 burpees

200m run 

Then 3 rounds:

200m run

100 crunches 

March 6, 2023

15 AMRAP (5 rounds)

10 burpees

10 push ups

20 crunches 

Then 3 rounds 

10 z press

20 sit ups 

10 Bulgarian split squat 

February 20, 2023

🇺🇸 Happy Presidents Day! 🇺🇸 

3 rounds - 

10 z press (35lbs)

5 man makers (15 lbs)

20 oblique twists (20lbs)

100 crunches

50 jump ropes

300m runs

Then…3 rounds -

5 deadlifts (65 lbs)

10 tricep dips

20 v ups 

Concluded with stretching😊

Then a day of snowboarding with the kids! By the end doc the day, over 1,700 calories burned and my move goal was 400% more than the goal! 🙌🏻

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)

February 13, 2023

5 rounds - 

5 pull ups 

10 Z press (35 lbs)

10 Bulgarian split squats (20lbs) 

3 man makers (15lbs)

50 jump ropes 

February 6, 2023

Run 1 mile then…

3 rounds:

10 power cleans (55lbs)

10 Bulgarian split squats (20 lbs)

10 goblet squats (20 lbs)

Bent over row (20lbs)

Cool down…2 rounds:

100 crunches

10 leg lifts 

February 1, 2023

4 rounds - 

10 goblet squats (20lbs)

5 man makers (10lbs)

25 oblique twists (20lbs)

10 (each arm) bent over row (20lbs)

10 reversal bicep curls (10 lbs)

January 31, 2023

 5 rounds:

10 hang power cleans (55lbs)

10 Z press (35 lbs)

10 shoulder taps

100 jump ropes

10 (each arm) bent over row (15lbs)

10 bench press (hands close together) (45lbs)

THE ONE PERCENT RULE: 

The -good for us- decisions we often don’t see instant gratification from.

If you think about the power of good habits. Think about what bad habits will do.

The difference between making a choice that one  percent better or worse on any given day is relatively insignificant. It’s easy to dismiss.

What’s the difference between eating a burger or choosing the macro friendly option? Or going to the gym or not. On any given day not a whole lot. At the end of the night you look the same. It’s only 3 months, 1 year or 5 years later that you turn around and realize that those little decisions did make a difference. The first time you choose to sleep in that’s fine. But if you do it the next day that’s enforcing a new habit. Focus on becoming 1 percent better each hour, day, year and watch your life change. BELIEVE that these small changes make a difference because they do!