Meal Prep for the Week of May 22, 2023 LAST SUNDAY'S MEAL We post the week's meals on Sundays. Breakfast: Protein pancakes or Superfood smoothie Lunch: Chipotle Beef bowl Dinner: Chicken and vegetable pan meal Snack: Vegetables and hummus or peanut butter MONDAY [...]
Grocery List for the Week of May 22, 2023 PROTEIN 2 lbs Chicken breasts 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 Yogurt (sugar-free) *Frozen fish patties (salmon or Pollack) [...]
Today is a Recovery Day for the Program!
Warm-up: 10 Touch downs 10 Step bear crawl forwardand back 10 step ape crawl forward and back 10 step crab forwardand back 10 Push-ups Strength: Hang muscle snatch: 3 x 3 Sets Hang power snatch: 3 x 3 Sets Skill: 5:00 Peg board work, coachs's choice *If the facility doesn't have a peg board, work on rope climbing WOD: [...]
Warm-up: 10 Touch downs 10 Step bear crawl forwardand back 10 step ape crawl forward and back 10 step crab forwardand back 10 Push-ups Strength: Hang muscle snatch: 3 x 3 Sets Hang power snatch: 3 x 3 Sets Skill: 5:00 Peg board work, coachs's choice *If the facility doesn't have a peg board, work on rope climbing WOD: [...]
Warm-up: 7:00 of tissue work for full body then 400 meter run WOD: For Time, 25:00 Time Cap 50 Wall ball (20/14) 50 Ft. Single arm overhead KB lunge (50/35, right arm) 50 Kettlebell swings (50/35) 50 Ft. Single arm overhead KB lunge (50/35, left arm) 50 GHD sit ups 50 Ft. Single arm overhead [...]
Warm up: 6:00 of any tissue work needed Workout: For Time 50 Box jump (30"/24") 50 Front squats (95/65) 50 Push Press (95/65) 50 Deadlift high pulls (95/65) 50 Hang cleans (95/65) 50 Ring dips 50 Pull-ups 50 Toes to bar 50 Push ups 50 Up/downs 50 Cal row Recovery: Shoulders and Hamstrings
Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Strength: Build do a 5RM deadlift WOD: EMOM for 20:00 Min 1: 7 Power cleans (moderate) Min 2: Max rep pull ups in :30 Min 3: Max rep dips in :30 Min 4: Max cal bike, row, or ski in [...]
Warm-up 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: 10:00 To build to a 3RM back squat WOD: For Time 60 Double unders 15/15 Overhead plate lunges (45/25) 15 up/downs to plate overhead x 4 Recovery: Quads, Hips and Hamstrings
Meal Prep for the Week of May 15, 2023 LAST SUNDAY'S MEAL We post the week's meals on Sundays. Breakfast: Protein pancakes or Superfood smoothie Lunch: Chipotle Beef bowl Dinner: Chicken and vegetable pan meal Snack: Vegetables and hummus or peanut butter MONDAY [...]
Grocery List for the Week of May 15, 2023 PROTEIN 2 lbs Chicken breasts 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 4 Salmon filets *Frozen fish patties (salmon or [...]
Meal Prep for the Week of May 8, 2023 LAST SUNDAY'S MEAL We post the week's meals on Sundays. Breakfast: Protein pancakes or Superfood smoothie Lunch: chicken/salmon salad with grilled veggies Dinner: Chicken and vegetable pan meal Snack: Vegetables and hummus or peanut butter MONDAY [...]
