Warm-Up:
- Light Jog
- 50 UB DU's or 150 UB Singles
- Joint Mobility
- 1 Round Standard Warm-Up
Group Warm-Up:
- Squat Therapy
Strength:
- Front Squat
Conditioning:
8 Rounds Tabata of:
- DB Push Press (35/25)
- Sit-Ups
- Box Jumps (24/20)
- Double Unders
- Row for Calories
Your score is your total number of reps for the day.
Post detailed workout results and food logs to comments.
90@5
ReplyDelete402 total reps
B- scrambled eggs, bacon, water
L- salad, chicken, ranch dressing, water
D- 1 cup almond milk, water
step ups
Deletesingles
DBPP 52 reps #15, 10 reps #10
B- grapefruit and handful of cashews
ReplyDeleteL- watermelon
D- bacon wrapped chicken breast with cauliflower and zucchini
black coffee and tons of water
FS: 10@ 115
Workout total reps: 338 25# DB and 20" box doing singles
Jessica
ReplyDelete290- 20" box, 15# DB
B- 2 eggs w/spinach, pico, grilled onions
L- 8 oz. carrot juice, eggplant and Italian sausage
D- 4 oz. filet, steamed zucchini, squash, carrots, onions, small cucumber, 2 dates and a small handful of mixed raw nuts
Jessica oops..
Deletefront squat- 4@80#
water- 76 oz.
120 135 150 front squat
ReplyDeleteAmrap 5
354 reps for conditioning
B: two tacos and hash browns coke
L: chipotle burrito.... Chicken, brown rice, salsa, corn, pico de gallo guacamole. Salad black beans
S: protein bar and red bull
D: turkey and salad and watermelon
A lot of water!!!
409 reps (20" box, 15# db, singles)
ReplyDelete7 @ 155#
Bf: 2 eggs on flatbread
D: chicken breast, lettuce, fire roasted salsa, guacamole, chips
S: few pieces of watermelon
Water, diet Dr. Pepper, gum
Lunch!! ;p
DeleteMy coach talked to me about posting food logs. Sorry I haven't been a better example by posting them!!
ReplyDeleteWorkout: 339 reps FS 6@135
B: meal replacement shake
L: pot roast with carrots, celery, onion, potato
D: 10 grilled chicken wings with a little BBQ sauce
Drinks: water, 1 Gatorade post WOD
340 reps
ReplyDelete25# DB (because Jessica took mine! :P)
Singles
20 in box
My abs are already killing me I can't wait to feel them tomorrow!
Breakfast- lots of fruit strawberries watermelon grapes pineapple and apples
Lunch- baked chicken squash and zucchini with water
Dinner- baked salmon and grilled shrimp with a handful of almonds and unsweetened tea
Front squat-3 @ 115#
DeleteFS 5@ 70
ReplyDelete235 stepped up and singles
B- eggs and a sausage link w/ coffee
L- ham and okra and tomatoes - water
S- 6oz almond milk
D- pork chops grilled, squash and zucchini w/ water
Front squat: 5 at 115lb
ReplyDelete10lb on db and step ups on 18" box
303 reps
Breakfast: meal replacement shake
Snack: avacodo and crackers
Lunch: healthy choice chicken marinara
Dinner: a few hot wings and a gluten free cupcake
Snack: a smoothie
FS 5@65#
ReplyDelete340 reps with 10lb db, 20"stepup, singles
B-granola, pecans, coconut milk, banana
L- 2 lettuce wraps with turkey, tomato, avacado, grilled chicken sandwich, unsweetened peach tea
D-hamburger pattie, onions and mushrooms, green beans, 1/2 sweet potato, 1 paleo pumpkin muffin
70 oz. water
Front Squat 70 amrap 7
ReplyDelete10lb db and step ups on 18"box 266
b spark, 3 egss,salsa
l tuna,2 eggs,avocado, hm dressing
d 1 pork chop,z and yellow squash
lots and lots of water
fs-4@175#
ReplyDelete272 reps w/35#db, step ups, singles
b-protein shake
l-6 oz redfish, veg, small salad
s-chicken strip
d-12 chicken wings
front squat 8@ 195#
ReplyDelete426-35# DB
B-banana,water
L-tuna salad,water
D-stir fry with sausage,water
24" box
DeleteShy
ReplyDeleteFront Squat 8 @ 70LB
285 - 10LB DB
B: 2 eggs, yellow bell pepper, cheese & 1/2 a small avacado
L: tuna salad w/egg, celery and onion - DR. Pepper :(
D: Cantalope
Water and Powerade
Shy
Deletebox jumps on 20inch box and single jump rope
B- 3 eggs with nitrate free sausuage
ReplyDeleteL- Skipped
D- Homemade Spaghetti with Spaghetti squash
WOD -
Front Squat 5 @ 85#
244, 15# DB, 20 inch box - stepups & singles
WOD:
ReplyDeleteFS 65# @ 6 ARAMP
334 reps- 10# DB
18" step up
Singles
B: protein shake
L: chicken, mushrooms, celery, & onions w/ unsweetened tea
S: peach , almonds
D: salad w/ chicken
Water
WOD:
ReplyDeleteFront squat:65# -10
324 reps-20" step ups; 10# DB
B: 4 pieces of bacon
L: hot dog with cheese
D: pork chop, grilled zuchini squash and yellow squash
Diet dp , lots of water
FS - 5 @ 220#
ReplyDelete379 - RX'd
B - Muscle Milk
L - Half smoked chicken with smoked turkey
D - Muscle Milk