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)