saturday 9/30/17 .... #1. Press 4x3, #2. shoulder press, SDLHP, Snatch, farmers walk

#1. strength: Strict press 4x3 adding weight

#2. Conditioning:

7 RFT:

7X shoulder press

7X SDLHP

7X Snatch

100 meter farmers walk

Friday 9/29/17... Strength- back squat, WOD- back squat run/ row

Strength: back squat 5x4 climbing

WOD: 3 rounds

       15 back squats
        Run / Row 400 meters

Thursday 9/28/17... #1. Sumo deadlift, #2. Amrap-15- deadlift, push ups, dubs

#1. strength: Sumo deadlift - 5x5

#2. AMRAP- 15
     2 deadlift
     2 push ups
     10 DUBS

     4 deadlifts
     4 push ups
     20 DUBS

     6 deadlifts
     6 push ups
     30 DUBS

Wednesday 9/27/17.... Power cleans

#1. strength: power cleans 5x3

#2. conditioning: Power clean Annie

            50-40-30-20-10
        sit ups
        Dubs
       5 power cleans on the dashes

Tuesday 9/26/17.... Pull ups, high pulls + push press

#1. Amrap -5
       3 pull ups every 30 seconds for 5 minutes

#2. Amrap -10 Ladder
       high pulls + push press
* 1,1 2,2 3,3 4,4 ...climbing for 10 minutes

Cash out: Tabata shrugs

Monday 9/25/17.... Front squats

Strength: front squats - 6x3

Conditioning: for time....
       21 - 15 - 9
Front squats
KB swing
Run 400 after each round

Sunday 9/24/17... "Clean balls"

#1. strength: power cleans - 4x2


#2. Conditioning: "Clean balls"

                         Wallballs - 10-9-8-7-6-5-4-3-2-1
                         Power cleans - 1-2-3-4-5-6-7-8-9-10

Saturday 9/23/17....#1. Box squat, #2. Sit ups, ball slams, air squats

#1. Strength: Box squats - 4x3 across

#2. conditioning: 3 rounds for time
                         30 Abmat sit ups
                         20 ball slams ( sub plate GTOH)
                         30 air squats

friday 9/22/17.... partner

Two Person Teams

100 Wall Balls (20/14)/ Hang from Pull Up Bar

100 Kettlebell Swings (70/53)/Hold Plank

100 Pull Ups/Hold Wall Sit

While Partner A works on the movement, Partner B will hold bar/plank/wall sit, Switch partners as needed – each partner should complete 50 reps of each movement

Thursday 9/21/17....... Deadlift Chief

5 rounds:

Amrap-3

  3 deadlifts
  6 push ups
  9 squats

Wednesday 9/20/17.... Front squats

#1. Strength: box squat - front squat 4x3

#2. Conditioning: AMRAP- 8
       8 front squats
       8 push press

tuesday 9/19/17 - strongman chipper

From Strongman:

50 KB swings
40 calorie row
30 GHD sit ups
20 back squats
10 clean&a jerks
20 back squats
30 GHD sit ups
40 calorie row
50 KB swings

Monday 9/18/17..... Floor press

#1. Floor press: 10-8-6-4-2..... Climbing in weight

#2. Amrap-10
     Run 100 meters
     10 renegade rows (each arm)
     30 Dubs

Rest 2 minutes

#3. Amrap -10
     Row 100 meters
     10 push ups
     30 Dubs

sunday 9/17/17... Cleans, wallballs, dubs

15 Rounds:

2 power cleans
6 wallballs
12 dubs

Core: 3 rounds......  20 Russians, 15 weighted sit ups, 10 v- ups, 15 back extensions

Saturday 9/16/17.... Push press STOH + Dubs

Strength: push press 5x3 across

Conditioning:

3 rounds
10 STOH
50 dubs

Finisher: 3 rounds
10 Bicep curls
10 tridowns
Round 4.... Do a burn out set

Wednesday 9/13/17.... Deadlift push ups, slam ball

7 rounds:

     5 deadlifts
     10 push ups
     15 slam balls

Tuesday 9/12/17.... Row, KB, box jump, Dubs

3 rounds for time:

Row 500
10 KB swings
15 box jumps
50 Dubs

Monday 9/11/17... Bear complex/push up ladder

AMRAP- 20 - increasing ladder

Bear Complex
Push up

*Add 1 Bear Complex rep and 2 PU reps each round, example:

Rd 1, 1 Bear complex, 2 PU
Rd 2, 2 Bear complex, 4 PU
Rd 3, 3 Bear complex, 6 PU

Rx 95/65

** Bear Complex= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

Sunday 9/10/17... "Hotshots 19

Conditioning: AMRAP x 30:00

Hotshots 19

30 Squats
19 Power Clean 135/95
7 Strict Pull Ups
Run 400m

saturday 9/9/17... "Helton"

Hero WOD: 3 Rounds For Time

Helton

800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees

*In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009

Crockpot Blueberry Lemon Cake

• You can substitute the swerve sweetener with another sugar free sweetener of choice, but often other brands are sweeter so I would either use 1/4 cup of something else or eliminate the lemon stevia.
• You can use heavy cream in place of light cream or even use milk of choice. You could even use coconut milk and make it dairy free.
• If you’re not a fan of lemon as much, reduce the amount of juice I used here to just 1/4 cup.

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CrockPot Blueberry Lemon Custard Cake

 Prep Time 15 minutes

 Cook Time 3 hours

 Total Time 3 hours 15 minutes

 Servings 12

 Calories 140 kcal

 Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 eggs separated
• 1/2 cup Bob's Red Mill Coconut Flour
• 2 tsp lemon zest
• 1/3 cup lemon juice
• 1 tsplemon liquid stevia
• 1/2 cup Swerve sweetener
• 1/2 tsp salt
• 2 cups light cream or coconut milk
• 1/2 cup fresh blueberries


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Instructions

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1. Place the egg whites into a stand mixer and whip until stiff peaks form. Set aside.
2. Whisk the yolks remaining ingredients except blueberries.
3. Fold the egg whites a little at a time into the batter until just combined.
4. Grease the crock pot and pour the mixture into the pot.
5. Sprinkle the blueberries over the batter.
6. Cover and cook on low 3 hours or until a toothpick come out clean.
7. Allow to cool with cover off for 1 hour then place in the refrigerator to chill for 2 hours or overnight.
8. Serve cold with a little sugar free whipped cream if desired.

Friday 9/8/17.... 1. Box aquat, 2. Row thrusters pull ups

1. Strength: box squats 5x5

2. WOD: for time

     Row 500/400
     21 thrusters
     21 pull ups

     Row 500/400
     15 thrusters
     15 pull ups
   
     Row 500/400
     9 thrusters
     9 pull ups

Jon - 13:00
Mo - 16: 22

Thursday 9/7/17..... Deadlifts

Strength: Deadlifts 5x3

WOD- 5 rounds for time:

5 Deadlifts
10 push-ups
200 meter sprint ( run/row )

Wednesday 9/6/17.... Holleyman

30 rounds for time

5 wallballs
3 HSPU
1 Power clean

Tuesday 9/6/17.... Sandbag Cindy

From Hybrid athletics- Strongman WOD

Sandbag Cindy - Amrap-20

5 sandbags to shoulder
10 push ups
15 squats

Sunday 9/3/17... B0X squats, then 4 rounds: 7 back squats 25 DUBS

Box squat: 8-6-4-2

Conditioning:
4 Rounds for Time :

7 - Back Squats (50% 1RM) 
25 - Double Unders

Saturday 9/1/17.... Deadlift wod or "Holleyman"

 Conditioning:

EMOM for 6 minutes


 7 Deadlifts (light)
 7 Push Ups

 Rest 2 minutes

EMOM for 5 minutes:

 5 Deadlifts (medium)
 5 Push ups

 Rest 2 minutes

EMOM for 4 minutes :

 3 Deadlifts (heavy)
 3 Push ups

or this one:

"HOLLEYMAN"

Aaron Holleyman
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds - for time

5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

last time:

Ruthie - 48:37 (40#/60#)
Suze - 49:38 (60#/85# -90#last 5)
Mo - 48:37 (45#/65# - 70# last 5)

friday 9/1/17... Run, Thrusters, KB, Pull ups

3 Rounds for time:

Run/Row 400
12 Thrusters
21 KB swings
12 Pull ups