ACTIVE RECOVERY Warmup: 800m light jog Bike/Swim: 60-90 min @recovery pace
Warmup: 800m run 5 Turkish Get Up each side 10 wall walks Workout 1: 12:00 EMOM min 1- x 30 sec pike shoulder taps min 2- x 45 sec max Russian twists min 3- x 20 sec/side medball lateral toss Workout 2: 5 min to complete:: 1 100 sit ups in as few sets as [...]
ACTIVE RECOVERY Warmup: 400m run Workout 1: Run: 30-45min @85% effort
Warmup: 400m run 20 jumping jacks 10 medball sit ups X 2 sets Workout 1: OH Dumbbell Lunge: 4 x 8-10/leg; 2 min rest *Control over speed Floor Wipers: 4 x 4-6/each side; 1-2 min rest Workout 2: 16 renegade rows (8 each arm) 10 hollow body push ups 5 wall walks X 5 rounds [...]
ACTIVE RECOVERY Warmup: 800m light jog Hike/Yoga: 60-90 min Cooldown: 5 min yoga flow
Workout 1: 10/10 single KB lawnmowers 10/10 1/2 kneel single arm KB press 15/15 yard lateral high knees (quick!) Rest 1:00, x 4 sets Workout 2: 12:00 AMRAP 30 yard forward high knees 30 yard backward run 10/10 side center side planks 8/8 single arm kb cluster (squat clean to overhead press Workout 3: 15 [...]
Workout 1: 10/10 single KB lawnmowers 10/10 1/2 kneel single arm KB press 15/15 yard lateral high knees (quick!) Rest 1:00, x 4 sets Workout 2: 12:00 AMRAP 30 yard forward high knees 30 yard backward run 10/10 side center side planks 8/8 single arm kb cluster (squat clean to overhead press Workout 3: 15 [...]
Some time over the weekend go for a long run, hike, or bike ride if you can.
For time: 50-40-30-20-10 Air Squat Bicycle Crunch Double under
5 rounds for time: 200m Run (rest 1:00) 400m Run (rest 2:00)
Meal Prep for the Week of April 5 Sunday (From Last Week’s Meal Plan) Breakfast: Omelet plus breakfast hash Lunch: Taco salad Dinner: Chicken and vegetable pan meal Snack: Protein pancakes or waffles Monday Breakfast: Eggs + avocado (can add 1 tbsp organic cheese) Lunch: Salad with chicken or salmon + 1 new vegetable [...]
Grocery List for the Week of April 5, 2020 Protein 2 lbs Chicken thighs (more flavor) try boneless 12 Eggs + 6 hard boiled eggs (easy prep) 1lb Lean Beef, Bison (grass-fed) 1lb Ground turkey (or chicken) 2 cans of Wild Salmon or mackerel *Frozen fish patties (salmon or Pollack) for salads or tacos *These [...]
