- Light Jog
- 50 UB DU's or 150 UB Singles
- Joint Mobility
- 1 Round Standard Warm-Up
Group Warm-Up:
- Find max push-ups
Make sure you give your coach your number after this test. It will be used to create some push-up intervals that you will use for the next few weeks.
Conditioning:
AMRAP in 5 minutes of -
- 50m Sprint
- 5 KettleBell Swings (62/44)
- 5 Back Squats (155/105)
Rest 3 Minutes
AMRAP in 5 minutes of -
- 50m Sprint
- 5 Dips (bar, ring, or box)
- 5 Sandbag Get-Ups
Post food logs and detailed workout results to comments.
No workout sick
ReplyDeleteSmall amt of taco meat over cabbage with avocado and olives
Water
B: muscle milk
ReplyDeleteL: 2 hamburger patties and 2 hotdogs, both topped with homemade relish and mustard with side of tomato and onions.
D: leftover BBQ and mashed cauliflower and sautéed asparagus.
Tons of water and a Gatorade g2 while out on the golf course when I was feeling dehydrated.
AMRAP 1 - 5 rounds + run and 4 KBS, 62#, 135#
DeleteAMRAP 2 - 3 rounds plus run with a sandbag that was way too heavy for me.
B: eggwhites and turkey sausage
ReplyDeleteL- grilled chicken salad from subway no cheese, with olive oil and red wine vinaigrette
S- grapefruit and a pickle
D- Broiled salmon with fresh sauteed zucchini and yellow squash.
Workout:
5 Rounds plus ( 25m run...lol)
back squat: 95#
35# KB
4 rounds plus dips
B: 2 pieces bacon and a protein shake
ReplyDeleteL: salad with ranch dressing and cheese
S: ligjt muscle milk
D: hamburger meat, spaghetti squash, tomato sauce, cheese, tea
Diet dp, warer, water, water
Workout 1:
5 rounds
Back squat: 45lbs
KB: 10 lbs
Workout 2:
3 rounds plus run
Breakfast: protein shake
ReplyDeleteLunch: eggplant / Italian sausage strata
Snack: apple / almond butter, raspberries
Dinner: grapefruit
Water, spark, unsweetened tea
20 PUs
ARAMP 1-4 rnds KB 18# squats 45#
ARAMP 2-2 rnds + run, + dips
Wo1 4 rounds with a 45# bar plus an extra run
ReplyDeleteWO2 3 rounds
B- paleo chili
L- pork chop with onions and a egg
D- paleo chili
1cup almond milk
20 push ups
ReplyDeleteamrap #1 - 4 rounds plus run , 5BS #65, 2KB #35
amrap #2 - started 4 got run, 2 dips
B- scrambled eggs with veggies, bacon, water
BS- plum, water
L- chicken breast and butternut squash, water
D- tilapia, asparagus, butternut squash, water
5 rounds plus a run 85#/44#
ReplyDelete3 rounds with a 25# sb
Breakfast two boiled eggs and a bottle of water
Lunch grilled pork chop with fresh sweet corn and squash with a bottle of water
Snack handful of almonds and a bottle of water
Dinner two hamburger parties with fresh green beans and sweet corn
I drank at least 3 bottles of water throughout the day plus two bottles at workout
4 rounds and a run and 5 squats (44# kb/ 135# bs)
ReplyDelete4 rounds plus 5 dips (really heavy sandbag)
Max Pushups ----- 6
(Sorry John....I will be more compliant next time.) I will work at it!
Bf: egg white, ham, cheese on wheat
Lunch: chicken sandwich, small salad with 1tbs of ranch
Snack: nutrigrain bar
Dinner: piece of chicken breast
Snack: nutrigrain bar
Water (not a lot), diet coke, gum
Workout:
ReplyDeleteWorkout 1: 3 rounds plus sprint and kettle bell (KB 25lb? & BS 55lb?)
Workout 2: 3 rounds
Breakfast: ginger ale, a slam and 5 saltine crackers
Snack: watermelon
Lunch: cup of tomato based soup
Snack: a couple bites of taco meat on cabbage
Dinner: taco meat on cabbage
Drinks: 4 bottles of water
AMRAP #1- 4 rounds complete plus sprint and squats (KB#20,squat #55)
ReplyDeleteAMRAP#2 - 3 full rounds plus sprint
B-2 eggg,2 strip bacon, stawberries and blueberries
L-spinach/lettuce salad with broccoli, tomato, red onion, dressing,roast, unsweetened tea
S- 3 prunes and handful of almonds
D-Roast, cauliflower rice, mixed veggies(carrot, squash, cauliflower, broccoi), chicken tortileni salad
70 oz water
Margie Esister1 will redo push up amrap on Wed
ReplyDeleteAmrap 3 rounds 5 squats 15lb bar on box/25lb kettlebell
Amrap 2 rounds run
b: pan sauage 2 small
l: chicken fried in coconut oil, lettuce,avocodo, 1/2 cucumber,home made vig dressing
d: paleo chili (home made by Esister2) 2 strawberries and 2 black berries
Max pushups-26
ReplyDelete5 rounds+run-kb#50 bs#155
3 rounds+run-sb#50
B-2eggs&sausage&water
L-Tuna salad-water
L-Wild hog sausage-green beans-water
Max push-ups I forgot after I told John but I think it was 17
ReplyDelete4 rounds @ 5 KB swings 26.5lb & 4 Back squats @ 65lbs
4 rounds @ 5 dips, used a progressively lighter sandbag each round.
B- eggs, brisket, green onions, tomato
L- salad - spinach, avocado, tomato cucumber, chicken breast & venison pan sausage, oil & vinegar dressing.
D- meal replacement shake
2 sparks & a gallon of water
Max push ups 11 reps
ReplyDelete2 rounds plus 50m run and 5 dips (scaled to only 3 sandbag getups per round
3 rounds plus about 25m run--155# back squats and 50# kbs
b- protein shake
l- spinach salad w/grilled chicken, unsweet tea
s- protein bar
d- taco seasoned beef over finely chopped cabbage, w/ 1/4 avocado and a few black olive slices, lots of water all day
Max PU 12
ReplyDelete3 rounds + run (kettle18#, backsquat45#)
2 rounds + run
b- whgrain toast
s- power crunch bar
l- roasted chicken, squash & zucchini
d- roasted chicken, squash & zucchini
fiber drink, water 64 oz, spark
Jessica
ReplyDeleteB- 2 eggs, w/salsa
S- banana
L- 4 oz. grilled chicken, salad w/ field greens, cherry tom., red and green bell peppers, olives
S- handful of raw mixed nuts
D- 6 oz. baked salmon, sweet pot., salad w/ field greens, olives, cherry tom., red bell pepper, avocado, celery
8 oz. berry tea, 65 oz. water
Max PU 25
3 rounds + KB (35#) + 3 BS (65#)
2 rounds + dips + 2 SB (30#)
Breakfast: power crunch bar
ReplyDeleteSnack: yogurt with granola
Lunch: chicken salad
Dinner: tortellini Salad
Max push up- 11
WOD: 5+1 sprint- SP, KB, BS
WOD: 3- SP,DP,SBG
Max push up 11
ReplyDelete3rnd plus run and Kb and 3 squat #55
1 rnd plus run and dip and 2 get ups
Food log:
B: meal replacement
L: potato and beef
D: turkey hot dog (2)
Drinks: spark
ReplyDeleteMonday workout
Amrap1
3 sets of sprint 50m, dips 5, sandbag get ups with 65lb bag 5x. And 1 more sprint with 3 dips for five min.
Amrap2
5 sets of sprints 50m, 4 sets of 135 lbs back squats 5x, 4 sets of kettle bell swings 5x. For five minutes.
B: 2 almond bars and water
S: another almond bar
L: chicken and salad and pepper jack cheese
D: Starbucks green tea frappuccino and a slice of lemon pound iced cake
Max Push Up - 21
ReplyDelete4 sets of sprint 50 meters
Sandbag and dips
3 sets of sprint 50 meters
back squat 55lb and 20 lb kettle bell
B: 2 eggs
L: Chicken with Orange Bell Pepper
D: Taco Salad without the shell