- Light Jog
- Jump Rope Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up
Strength -
- Front Squat
Conditioning -
3 Rounds -
- 50 Unbroken Squats
- 800m Run
The squats are designed to be performed unbroken. As extra encouragement to do them that way you will perform a 25 double under or 75 singles penalty for every break you take during the workout. The penalty jump ropes will be done after the workout before you leave.
Post detailed workout results and food logs to comments.
I love you John and Mary!!! :-/
ReplyDeleteI know...we're pretty awesome :)
ReplyDeleteWow....for once I will agree with John....
DeleteFor once??? I thought the eye roll you gave me every time i opened my mouth meant you agreed...:)
DeleteNo, it does....it means thank u John and Mary for everything you make me do. Because I Need It!
DeleteSharon Larson
ReplyDeleteYes ya'll are!!!
Jessica
ReplyDeleteFront squat 11 @ 75#
workout 26 min. all unbroken
B- 2 eggs w/ pico, grilled onions, spinach
S- banana. sm. handful of raw nuts
L- Big salad w/field greens, cherry tom., avocado, celery, radish, olives, red bell pepper, hamburger patty w/grilled onions and mushrooms
D- 2 lamb chops, steamed yellow squash, zucchini and carrots, salad w/ field greens, cherry tom., avocado, bell pepper, radish and one date
oops....Water 72 oz.
DeleteFS 80#x7
ReplyDelete23:14
B- scrambled eggs with veggies and bacon, water
BS-6 Oreos
L- chicken breast/ sausage, broccoli, water
D- green tomatoes, fried in coconut oil, almond meal, water
9 at 105 lbs
ReplyDelete3 rounds 30 squats
3 rounds 400 m
17:21?
Food log:
Breakfast: two fried eggs and 3 pieces of bacon
Snack: some grapes
Lunch: grilled cheese and a little chex mix ( so apparently when I cheat, I go all out)
Snack: fruit roll up
Dinner: healthy choice chicken linguini
Drinks: a glass of milk and six glasses of water
front squat 13 @ 105
ReplyDeleteI did the workout with unbroken squats... and I did it in 21:26
B- turkey sausage
S- raisins
L- chicken Breast
D-Cobb salad with all natural italian, ( I took Cheese and beans off of salad)
S- Watermelon
coffee black, and lots of water
5 front squats @60 lbs
ReplyDeleteWO 3 rounds of 30 squats and run 400m for a time of 15:20
B- omelet ( eggs,bell peppers ,bacon)
L- 2 hamburger patty, tomato and onion
D- grilled chicken and boiled cauliflower
S- yogurt with granola
9 @ 145# Front Squat
ReplyDeleteWorkout: 21:42
(all squats unbroken)
Bf: egg whites, ham, cheese on flatbread
L: lettuce, grilled chicken breast, squash, zucchini, avocado
S: small sucker
D: grilled chicken, lettuce, avocado, banana
Water, coke zero
8 Front Squats @ 75lbs
ReplyDeleteWorkout @ 20:18
Only did 400M run... Plus 300 Jump Ropes
B - Eggs, Bell Pepper, Green Onion, Tomato,Nitrate free sausage,
L - 1 cup Spinach, Green Onions, 2 tspn HEB ready made spicy guacamole, Cherry tomato, cucumber, & Chocolate Chili From Well Fed Cookbook,
S - half an apple w/ 2 tspns Almond Butter
D- Berry Meal replacement shake
2 Sparks, 1 Rehydrate, 1 Gallon of water
Front squats -10 @ 60 lbs
ReplyDeleteWod-20:49 time; 40 squats each round. 800m run.
B:4 pieces of bacon
S: protein shake
L: deer chili with cheese
S: protein shake
D: cucumbers with balsomic vinegrette, 3 slices of cheese
Diet dp and lots of water
Margie 45-55-60 7amrp 3rd of 30squats and 400m 15:34
ReplyDeleteToya 45-55-60 5 amrp 3 rd of 30 squats and 400m 15:20
Margie Esister1
B spark, 3 eggs,1 sauage link
l chicken breast boiled, lettuce,cucumber,hm vig dressing 2 strawberries, 2 black berries
d 2 fish fillet tiplia fried co, 1 cup of lettuce hm vig dressing,
2 small bites of choc candy(it was really, really good.
2 black berries and 2 strawberries
FS 5@60#
ReplyDelete23:06, all unbroken squats
B- Smoothie
L- Lettuce salad with chicken, tortileni,red and yellow peppers, dressing
S- crunch bar with walnuts
D- Same as lunch but with 1/2 avacado, 2 slices of canteloup 2
front squat- 6@175#
ReplyDelete3 rds 35 air squats and 1000m row---23:57
b-protein shake, fritatta
l-protein shake
d-protein shake and bar
1.5 gal water
Front squat 7 @ 105#
ReplyDeleteI rowed instead of running 22:50
Breakfast oatmeal
Lunch two pieces of turkey and 10 olives
Dinner two Hebrew national hotdog weenies (no bun) and an apple
I drank tons of water today I felt like I couldn't get enough
10@ 175
ReplyDelete16:19-unbroken
B-2eggs,sausage,water
L-2 grilled pork chops
green beans,salad,water
D-3 eggs,sausage,tea
65# @ 7 reps. Front Squat
ReplyDelete19:52. 3RFT
40 squats UB/ 600 m run
Breakfast: -
Lunch: eggs w/ onion, pepper, mushroom, sausage
Snack: a few chips w/ queso
Dinner: brisket , pickles
Sharon Larson
ReplyDeleteFS - 8 @ 60#
3 Rounds 16:52
500m row
30 UB Squats
B: 1/2 pistachio muffin, watermelon and cantaloupe
S: Egg, ham, bell pepper, hot sauce
L: Salmon, broccoli, couscous, apple
S: one peanut butter cup, 1/4 cup coffee w/sugar and creamer
D: Muscle milk and crepe w/cheese and blueberries
65# Front Squat max 11
ReplyDelete3 Rounds time 19:35
40 squats
600 m
b-toast
s-power crunch bar
l-cucumber w vinaigrette
d-hamburger
spark, water 64 oz, green tea
Squats 105 120 135 amrap 6
ReplyDeleteConditioning 18:54
B: turkey and watermelon
S: sausage and broccoli and half apple with almond butter
L: sausage with broccoli
S: banana with turkey and pepper jack cheese.
D: 6 slices of digiorno pizza and then at 12:00 saw the opening night movie of man of steel!!! Hahaha!!!! SO GOOD!!!!
Lots of water and two Gatorade
L: chicken breast, 4 bites watermelon
ReplyDeleteD: 1 link chicken apple sausage, Brussels sprouts, cauliflower salad
Breakfast: -
ReplyDeleteLunch: turkey, tomato, avocado, cilantro sandwich
Snack: raspberries
Dinner: ribs, no potato salad, green beans
500m row 12 squats
ReplyDeletePopcorn
Hotdog
Frittata
Friday log
ReplyDeleteScrambled egg, bacon, sausage
1 pancake
Mediterranean buffet
Hotdog
Margie Esister1
ReplyDeleteFriday Log
bb: 1 egg, saugage
l : tuna pkage,1/2 cumcumer,hm dressing vig,pickle,avocado
d : hamburger patty with mayo,ketch very small amount
s : one cup of watermelon, orange neither were very sweet
20:59 - with 3 breaks. Did 75 DU penalty
ReplyDeleteB: Muscle milk
L: turkey and brisket from Rudy's with no sides. Unsweetened tea
D: double meat smashburger hold the bun. Unsweetened tea.
3 breaks in workout - 225 singles
ReplyDeleteB: B - Eggs, Bell Pepper, Green Onion, Tomato
L: Salad with bannana peppers, egg, cheese, Avocado and bacon
D: Banana smoothie with 1% milk, nonfat greek yogurt