March 26, 2024

 4 rounds:

10 goblet squats (20 lbs)

10 Bulgarian split squats (20 lbs)

10 overhead lunges 

10 bench press (45 lbs)

10 leg lifts 

January 5, 2024

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

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 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)

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 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 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 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 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

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 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 13, 2023

5 rounds - 

5 pull ups 

10 Z press (35 lbs)

10 Bulgarian split squats (20lbs) 

3 man makers (15lbs)

50 jump ropes 

January 23, 2023

 5 dead lifts (65lbs)

5 man makers (10lbs DB)

25 sit ups

10 Bulgarian split squats (20 lbs DB)

25 oblique twists (20lbs)

25 calf raises 

MAMELE MESSAGE:

"The edge is in the inputs.

The person who consumes from better sources, gets better thoughts. The person who asks better questions, gets better answers. The person who builds better habits, gets better results.

It's not the outcomes. It's the inputs."

January 19, 2023

4 rounds - 

25 sit ups 

5 man makers (10ths DB)

10 plate to overhead (25lbs)

10 Bulgarian split squats (20lbs)

Then 3 rounds -

25 Oblique twists (20lbs)

Bench press (45lbs) - fast reps 

MAMELE MESSAGE:

“Don’t prepare for your strengths, prepare for your weaknesses”

I recently heard this and loved it! Yes, appreciate what you’re good at and what’s easy for you, but if you want to be successful prepare for your weaknesses! I truly feel like we can do this physically and mentally. 

Prior to going into any situation that I know might have options that will move me away from my goal, I like to mentally decide and commit before hand what I want to do and/or accomplish and I think of the feeling I want to have after the situation. 

It definitely helps. 

Write down what you feel your weaknesses are. 

How can you set yourself up to combat and improve those weaknesses?

Intention brings success.

I hope you’re having an incredible day today. I’m so grateful to have you here. 

Can you believe we are almost HALFWAY through the challenge?!!

We’ve got this!!

January 12, 2023

 3 rounds - 

10 goblet squats (20 lb DB)

10 Bulgarian split squats (20 lbs DB)

10 thrusters (45 lb)

20 shoulder taps

100 jump ropes

300 m run 

If I was to give you the choice of 3 million dollars today or a penny, doubled, every day for 31 days.. Which would you choose?

The doubling penny isn’t worth much on day 1. Day 5 it’s worth 16 cents. Day 10 it’s valued at $5.12.

Day 20 it is still significantly less at $5,243. But then the magic starts to happen.

By day 31 it is valued at $10,737,418.24

The moral to this story is to stop focusing on 3 million dollar effort only TODAY or for a short period of time and instead focus on adding one penny to the bucket each day and slowly increasing that effort. Maybe after 10 days it doesn’t feel like much BUT over time those small efforts compound and lead to bigger and bigger results.

Small actions repeated over time lead to BIG results.

Big actions repeated infrequently don’t lead to even close to the same amount of result.

I hope that this week we can keep our focus on those pennies. Those small tasks we can do each day so that by the end of the month we’ve created a “ten million” dollar month. 

January 9, 2023

 3 rounds:

10 back squats (65lbs)

10 hip thrusters (20lbs DB) 

10 Bulgarian split squats (5 each side - 20lbs DB)

Run 300m 

Then 3 rounds:

20 sit ups

10 plate to overhead (25lbs plate)

Run 300m

November 8, 2022

 

WOD:

3 rounds 

10 back squats (65lbs)

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

Hip thrusters (20lbs) 

Then…

4 rounds:

3 manmakers (10lbs)

10 alt DB snatches (20lbs)

300m run 

✅Protein - 162.5 grams 

✅Water - 104 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

SNACK - One Bar (peanut butter pie) (20 g)

LUNCH - Prima Della Cajun Turkey breast lunch meat (24 g)

SNACK - Chobani Complete (drinkable vanilla yogurt) (25 g)

DINNER - chick-a-roni (40 g), 6 pizza rolls (6 g), Greek yogurt mini bar (4 g)