Thursday 9/27/18..... front squats, burpees, sit ups

#1. Back squats: 4x3

#2. Conditioning:   21-15-9

                         Front squats
                         Burpees
                         GHD sit ups

Wednesday 9/26/18..... HPC ladder

#1. Strength: Power cleans

#2. Conditioning: AMRAP-15 ..... Ladder

     2 HPC
     2 push ups
     10 Dubs

     4 HPC
     4 push ups
     20 Dubs

     6 HPC
     6 push ups
     30 Dubs

* keep climbing the ladder by 2 reps and increasing Dubs by 10

Tuesday 9/25/18.... Thrusters

#1. Strength: Thrusters -2-2-2-2-2

#2. Conditioning: 3 rounds for time

30 Wallballs
20 TTB

Monday 9/24/18..... burpees, medball cleans, KBSwings

#1. Strength: Bench press 5x5

#2. Conditioning for time: 10-20-30

                                 Burpees
                                 Medball cleans
                                 KB swings

Sunday 9/23/18...... Wallballs. Cleans, slamballs

#1. Bench press

#2. Conditioning for time:

     Run 400
     21 wall balls
     21 Powercleans
     21 slam ball

     Run 400
     15Wallballs
     15 power  cleans
     15 slamballs

     Run 400
     9 Wallballs
     9 power cleans
     9 slamballs

Saturday 9/22/18....Deadlift

#1. Strength: Deadlift 4x3

#2. Conditioning: 5 rounds for time

       5 Burpee deadlifts
       20 Abmat sit ups
       30 DUBS

#3. Tabata: Back extensions

Friday 9/21/18....Wallballs

     10-20-30-40-50
          Wallballs


Do 40 pull ups after 20+40

Run 400 after 10, 30, 50

Thursday 9/20/18...... front squats

Strength: 1 Rep max front squat

Conditioning:
For time:  18-15-12-9-6

     Front squats. 135/95

     KB swings

* Run 200 after each round

Monday 9/16/18.... Hang power cleans

Conditioning:

     Row 750
     21 Hang power cleans (115/75#)

     Row 500
     15 Hang power cleans

     Row 250
     9 Hang power cleans

saturday 9/15/18..... ground to overhead

#1. Shoulder press: 5x3

#2. 4 rounds for time:

       Run 400
       20 ground to overhead w/ plate

Friday 9/14/18..... deadlift Annie

Conditioning for time: Deadlift Annie

     50-40-30-20-10

Abmat sit-ups
DUBs
* 5 heavy deadlift after each round

Thursday 9/12/18.....Squats

#1. Strength- box squat..... 5x2


#2. Conditioning: AMRAP-10 ... ladder

     1 front squat
     5 slamballs
     2 front squats
     5 slamballs
     3 front squats
     5 slamballs

* keep increasing front squats by 1 until time runs out

Tuesday 9/11/18.......7x

Conditioning: 7 rounds for time

     7 shoulder press
     7 sdlhp
     7 snatches
     100 meter farmer carry

Monday 9/10/18..... push ups, kB swings, run

#1. Bent over rows: 6x5

#2. Conditioning: 10 rounds for time

       10 push ups
       10 KB swings
       200 meter run

saturday 9/8/17.... Squats

#1. strength: Box squats... 5-5-3-3-3

#2. Metcon: 3 AMRAPS *(95/65)

       AMRAP-5
       21 calorie row  
       21 back squats

rest 5 minutes

        AMRAP-5
        15 calorie row
        15 front squats

rest 5 minutes

        AMRAP-5
        9 calorie row
        9 thrusters

Friday 9/7/18.... bench press

Strength: Bench press.   1-10-1-20-1-30

 1 heavy- 10 light
1 heavy- 20 light
1 heavy- 30 light
* light set should be unbroken


Conditioning:  for time

Row 250
30 Bench press
30 sit ups

Row 250
20 push ups
20 TTB

Row 250
10 DB renegade row (45/30)
10 hollow rock

thursday 9/6/18...."HeleGrace"

             "HeleGrace"

3 rounds for time:

Run 400
21 KB swings
12 pull-ups
10 clean & jerks

pumpkin cheesecake pie - from low carb yum

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Low Carb Pumpkin Cheesecake Pie

There's no need for a special occasion to enjoy a rich and creamy pumpkin low carb cheesecake pie. It's a simple dessert that can be enjoyed year round.

 Course Dessert 

 Cuisine American 

 Keyword cheesecake 

 Prep Time 10 minutes

 Cook Time 40 minutes

 Total Time 50 minutes

 Servings 8 people

 Calories 460 kcal

Ingredients

Crust:

• 1 3/4 cups almond flour
• 1/2 teaspoon cinnamon
• 1 1/2 tablespoons Pyure All Purpose or 3 tablespoons Swerve
• 1 stick butter melted

Filling:

• 1/3 cup Pyure All Purpose or 2/3 cup Swerve
• 16 ounces cream cheese at room temperature
• 1/2 teaspoon vanilla extract
• 2/3 cup pumpkin puree at room temperature
• 2 large eggs at room temperature
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon allspice

US Customary - Metric

Powered by Chicory

Instructions

Crust:

1. Mix together almond flour, cinnamon, and sweetener in 9-inch pie pan. 
2. Stir in melted butter.
3. Press mixture down into pie pan with hands.

Filling:

1. In large mixing bowl, combine cream cheese, sweetener, and vanilla with electric mixer until smooth. Or, use a food processor to ensure all the ingredients are well combined for the filling.
2. Blend in the pumpkin, eggs, cinnamon, nutmeg and allspice until well combined.
3. Pour pumpkin cheesecake filling into prepared crust. Bake at 350ºF for 35-40 minutes or until filling is set.
4. Allow cheesecake to cool on rack. Then chill in refrigerator for several hours or overnight before serving.

Nutrition Facts

Low Carb Pumpkin Cheesecake Pie

Amount Per Serving (1 slice)

Calories 460Calories from Fat 396

% Daily Value*

Total Fat 44g68%

Saturated Fat 19g95%

Cholesterol 139mg46%

Sodium 301mg13%

Potassium 137mg4%

Total Carbohydrates 9g3%

Dietary Fiber 3g12%

Sugars 3g

Protein 10g20%

Vitamin A87.2%

Vitamin C1%

Calcium12.3%

Iron9.1%

Wednesday 9/5/18

This is done Fight gone bad style

       3 rounds for max reps

1 minute burpees
1 minute Wallballs
1 minute deadlifts
1 minute medball sit ups
1 minute Hang power cleans

- Rest 1 minute

Tuesday 9/4/18..... strongman wod

AMRAP-25

9 Overhead squats

50 ft farmer carry. (Body weight)

12 Bench press

* (115/75) for both ohs and Bench press

Monday 9/3/18.... AMRAP- 12

Conditioning: AMRAP-12

5 strict pull ups
8 GHD sit ups
12 calorie Row