friday 7/31/15... #1. EMOM x10 - ball slams + KB swing #2 AMRAP-5: power cleans, front squats, push press/jerk

#1. EMOM x10
     even - 15 ball slams
     odd - 10 KB swings

The medicine ball slam is done for developing power, strength, and speed. It works best for triceps, abdomen, shoulders, calves, back, glutens, quads, etc. This exercise increases heartbeat and burns a good number of calories.

#2. 5 Rounds:

 2 power cleans 185/135#
 2 front squats
 
2 jerk/push press

#3. Partner sit up ball toss - 100

from hold the grain - 

SPICED CARROT COCONUT TRUFFLES

Author: Hold the Grain

Prep time:  10 mins

Total time:  10 mins

 

INGREDIENTS

• 1 Cup shredded carrot (2-3 carrots)
• 1 Cup walnuts
• 1 Cups sunflower seeds
• ¾ Cup dates
• ½ Cup raisins
• 2 Tablespoons coconut oil
• 1 Teaspoon cinnamon
• ½ Teaspoon nutmeg
• ¼ Teaspoon ginger
• ½ Teaspoons apple cider vinegar
• Pinch sea salt
• ¾ Cup shredded coconut (unsweetened)

INSTRUCTIONS

Method 1:

1. Peel and cut 2-3 carrots (about what would equal 1 cup shredded) into ½ inch pieces. Toss all the ingredients, excluding the shredded coconut, into a Vitamix and process until all the ingredients are well combined, and no large chunks remain.
2. Place the shredded coconut into a bowl. Scoop out a piece of the dough (I used a cookie dough scoop), roll into a ball and roll in the shredded coconut to coat. Place the truffle onto a lined baking sheet and repeat until all the dough is used up. Place your truffles in the fridge to cool.
3. The dough will be really sticky, so don't be afraid to get your hands a little messy!

Method 2:

1. Peel and shred the carrots.
2. Place all the ingredients, excluding the carrot and shredded coconut, into a high speed blender or food processor. Pulse until well combined and no large chunks remain.
3. Transfer the dough to a medium-sized mixing bowl and fold in the shredded carrot.
4. Place the shredded coconut into a bowl. Scoop out a piece of the dough (I used a cookie dough scoop), roll into a ball and roll in the shredded coconut to coat.
5. Place the truffle onto a lined baking sheet and repeat until all the dough is used up. Place your truffles in the fridge to cool.
6. The dough will be really sticky, so don't be afraid to get your hands a little messy!