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