Warm-Up:
- Light Jog
- 50 UB DU's or 150 UB Singles
- Joint Mobility
- 1 Round Standard Warm-Up
Conditioning:
- 500m Row for Time
Strength:
- Shoulder to Overhead
Conditioning:
6 Rounds (each in 2 minutes)
- 200m run
- AMRAP of Wall Ball Shots or Box Jumps
Rest 1 minute between rounds.
Do 3 rounds of each making sure you alternate movements each round. You can record one total reps number or keep up with each round.
Post detailed workout results and food logs to comments.
Scrambled egg, toast, potatoes, sausage, bacon
ReplyDeleteDiet coke
Ice cream
Small slice pizza
500 m row 2:22
27 scaled reps
Margie Green Esister1
ReplyDelete500m row 2:05 79total
40 45 55 18
Toya Esister2
500m 2:13
40 45 55 19 did not count just kept moving I think she did more than me
Name is The Exceptional Sisters
Our name is because we are in Exceptional Bad Shape
With Exceptional Coaches and Exceptional Training!!
We are going to get in The Exceptional Good Shape!
Our song http://youtu.be/e_05d22TB2Q
Exceptional I Am, You Are, We Are
Jessica
ReplyDeleteRow 2:16.0
PP- 7@65#
Running total w/14# wb- 42
B- 2 eggs, 3 pc. bacon
S- handful of raw nuts and one date
L- 1/2 chicken breast and field green salad w/red bell pepper, celery, olives, radishes, cherry tom
S- slice of watermelon Thank you Pastor Cindy and Bethany!!!
D- Oh my, I made the best concoction for dinner!!! I grilled in coconut oil two onions, head of garlic, 2 T. pine nuts and several mushrooms... then I tossed in cali rice to grill/cook. Once it was just right, I tossed in broccoli, a whole squash and a whole zucchini (these were cut into small pieces).
This was so good!!! I will have plenty as an accompaniment to several meals.
I then pan grilled 3 small pieces of flounder and gobbled them up with a generous serving of my veggie yummy stuff!!
12 oz. green tea and 12 oz. berry tea, 70 oz. water
500 row - 1:56
ReplyDeleteS2O- 85# @ 7
WB - 46 #14
BJ- 35, 20 inch
B- scrambled eggs, water
BS- iced coffee
L- chicken breast. asparagus. water sugar snap peas
D- 3 pieces of watermelon. chicken breast
Breakfast-2 boiled eggs
ReplyDeleteLunch-tarragon chicken salad from HEB and some fruit (pineapple, strawberries, and watermelon) with water
Dinner-grilled chicken salad with a half of an avocado in the salad was mushrooms olives one boiled egg cucumber cranberries and sunflower seeds
Not enough water today
Row 2:10
4 @ 95#
46 reps (step up on a 24 in box)
I forgot I had an afternoon snack of a handful of raw almonds and an apple
DeleteRow: 2:02
ReplyDeleteWall ball shots: 22,21,17
Box jumps on a 20" box: 10,12,9
did all my 200m runs in less than 1:02 each
b- NONE
S- GRAPEFRUIT AND PICKLE
L- BEEF AND CHICKEN FAJITA MEAT WITH SHREDDED LETTUCE AND PICO WITH SOME GUACAMOLE
D- BEEF TIPS IN ONION SOUP MIX..
LOTS AND LOTS OF WATER TODAY
sh to oh: 5 @ 115#
DeleteRow- 2:24
ReplyDelete#50@13
WB 10#@46
BJ 20"- 29
B- granola, pecans, banana with coconut mlk
L- green salad with fajita chicken and avacado and dressing
S- peanut butter crunch bar
D- 1 slice watermelon, 1 slice canteloupe, chicken spaghetti, salad with dressing
Water 70oz
500m row- 1:45
ReplyDeletePush press- 7 @ 120#
Workout- 93 reps (20" box, 14# WB)
Bf: egg white, ham, spinach leaves on flatbread
Snack: granola bar
L: grilled chicken breast, lettuce, avocado, croutons, salad topping
D: grilled chicken breast, lettuce, avocado, croutons, salad topping
Watermelon, peppermint, coke zero ( I know I know), water
(Sorry...not much for variety)
Margie Esister1
ReplyDeletebb spark
lunch pulled pork, lettuce,avocado,hm dressing,pickle
dinner 4 fillets flounder fried in cc oil, 2 leafs of lettuce, hm dressing, New fish did not like so feed 3 fillets to dog.
snack slice of watermelon after run
2nd spark before work out
working on drinking more water had about 60oz
B- Eggs, Nitrate free bacon, spinach & tomato
ReplyDeleteL - Grilled Chicken, iceberg lettuce, cucumber, avocado, cherry tomatoes, red bell pepper, Oil & Vinegar
D- Meal Replacement Shake
2 Sparks
1 Gallon, plus 40 oz give or take.
I will have to input my workout tomorrow, my phones upstairs.
500M Row @ 2:06
DeletePP 11 @ 70#
39 Wall Balls
28 Box Jumps
Ran 200m all six rounds.
B-Banana,Water
ReplyDeleteL-Tuna Salad,Water
D-Water
Row-1:43
8@#193
wall ball #20
box-24"
total-93
Row - 127.4
ReplyDeleteWBS 20#- 18, 20, 18
BJ - 15, 17, 13
Total - 101
Push Jerk - 7 @ 185#
DeleteB - muscle milk
L - sushi and vermicelli
D - lettuce wraps with ground meat, onions, shredded carrots, avacado
Watermelon post workout
Delete500m run 1:47 time
ReplyDeleteShoulder OH 105 120 135
Amrap 10 times
23, 13, 15
Wall ball
21, 13,14
Box jumps
Timed sprints: 38-38-42-43-45-41
Monday food.
B: spicy chicken burrito with hash browns
L: tacos shrimp chicken rice and beans
- slice of watermelon at work out.
A lot of water
500m row 2:17
ReplyDeleteShoulder to OH 7@50# AMrap
WB 8# 29
BJ 8" 36
B: protein shake
L: turkey and tomatoes
D: spoon of Lasagne, tomatoes, baked eggplant
Water, Spark
Sh to oh: 45 #-15
ReplyDelete500m row-2:22
Box-16, 15, 9
Wallball shots-15, 10, 10
B:3 pieces bacon
L: salad with turkey meat, swiss cheese, pickles, ranch, tea
S: protein shake
D: deer chilli with cheese
Diet dp
72 ounces water
S2O-140#-6 push jerks
ReplyDelete500m row--1:45
107 reps--20# ball and 12" box--100m run
b-big meaty omelet
l-none
d-protein shake
Toya ( can't sign on)
ReplyDeleteSpark
B- whey protein shake
L- taco salad made at home. Meat lettuce totatoes
A shot of energy drink
D- grilled chicken and spinach
500m row - 2:10
ReplyDeleteShoulder to OH 45# max 16
200m 6 rounds, wall ball (10#), box jump (18") total 41
b-whgrn toast
s-power crunch bar
l-tempura brown rice sushi 6pcs
d-potato soup
coffee, lots of water
Shoulder to overhead: 10 at 105 lb
ReplyDelete1:57 row
Lost count on reps but I was scaled to 100m, squats, and 12" step ups
Food log:
Breakfast: 2 fried eggs and 3 pieces of bacon
Lunch: corn nuggets, 3 hot wings, and a side salad with homemade ranch
Snack: watermelon
Dinner: grilled chicken on flatbread with jalepenos, banana peppers and olives
Drinks: 5 waters and 1 unsweet tea
Missed Workout
ReplyDeleteB: 2 eggs with English muffin
L: Skipped lunch
D: Salad with lettus, peppers, tomatoe, cucumber, Avacado with ranch dressing
Water and Diet Mango Tea
Sharon Larson
ReplyDeleteMissed workout due to working late
B: Watermelon and banana
L: Two crepes w/cheese & blueberries
D: Spring rolls & watermelon