Thursday 1/31/15.... #1. EMOM-12 alternating power cleans+pull ups #2. Death by KB

#1. EMOM - 12
   alternating
   even - 3 power cleans
   odd - 6 pull ups

#2. Death by KB
   w/ a continuously running clock.....
           do 2 KB swings the first minute
           do 4 KB swings the second minute
           do 6 KB swings the 3rd minute
** continue adding 2 swings as long as you are able

Wednesday 12/30/15.... GTOH, burpees,DUBS

from Incendia Ignite:

for time - Get your burn on!

   21 Ground to overhead w/ bumper plate (25/35)
   5 burpees
   30 DUBS

   18 GTOH
   5 burpees
   30 DUBS

   15 GTOH
   5 burpees
   30 DUBS

   12 GTOH
   5 burpees
   30 DUBS

   9 GTOH
   5 burpees
   30 DUBS

   6 GTOH
   5 burpees
   30 DUBS

   3 GTOH
   5 burpees
   30 DUBS
  

Tuesday 12/29/15...."The Running Dead"

Warm up: 4 rounds
     20 sit ups + 20 back extensions


"The Running Dead"

Run 800
50 Deadlifts
50 Pullups
50 situps

Run 400
25 Deadlifts
25 Pullups
25 situps

Run 200
15 Deadlifts
15 Pullups
15 situps



                  

Monday 12/28/15...#1. EMOM-8... .10 PVC pass throughs, 5 OHS #2. shoulder press, OHS,front squat,HPC, back squat

#1. EMOM-8
     odd = 10 pvc pass throughs
     5 Overhead squats

#2. For time:
     10 strict press 115/75
     15 Overhead squats
     20 front squats
     25 push press
     30 HPC
     35 back squats

CABBAGE AND APPLES

Cabbage & Apples 1 2 3 4 5 CourseDinner, Appetizer CuisinePaleo, Primal Servings 2

Ingredients

• 1/2 Cabbage (small head)
• 1 White onion (small)
• 1 Granny Smith green apple
• 2 tbsp Balsamic vinegar
•  Salt and pepper (to taste)
• 1 tbsp Coconut oil

Servings:

Units:MetricUS Imperial

Instructions

1. Slice apples and onions into equally thick slices
2. Sauté on medium in coconut oil for 3-5 minutes or until slightly soft.
3. While they are cooking, slice cabbage into thin ribbons.
4. Add cabbage to apples and onions and sauté for another 3-5 minutes. Be careful not to overcook - it is best while still a little crisp.
5. Just before serving, stir in balsamic vinegar, and salt and pepper to taste.