Friday 11/30/18.... dubs, pull ups, 10 push ups, 5 clean & jerks

       AMRAP-12

20 dubs
15 pull ups
10 push ups
5 clean & jerks

Thursday 11/29/18.... shoulders

#1. Shoulders: strict press 5x3

#2. Conditioning: 21-15-9

                             Push press
                             Pull ups
                             Row/bike for calories

Wednesday 11/28/18.....Back squat

Strongman wod:

Descending ladder by 2

40-38-36-34-32..........2

Air squats
* do 1 heavy back squat btw rounds

Tuesday 11/27/18.... Criss Cross

AMRAP- 15

     30 DUBS
     15 power cleans
     30 Dubs
     15 Toes to bar
   

Saturday 11/24/18...... cleans + shoulder press

#1. 3 rounds for reps

       Wallballs- unbroken


#2. Conditioning: for time

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

       Shoulder press - 1-2-3-4-5-6-7-8-9-10

Wednesday 11/21/18... deadlift, row, DB snatch

Strength back squat

Conditioning: 5 rounds for time

     250 Row

     15 Deadlifts

     10 DB snatch ( each side)

Monday 11/19/19..... Breaking Bad

Conditioning for time:

     2 Front squats (165/110)
     200 meter run
     4 front squats
     200 meter run
     6 front squats
     200 meter run
     8 front squats
     200 meter run

Sunday 11/18/18..... HPC, push ups, goblet squats

Conditioning: 5 rounds for time

     5 Hang power cleans

     7 goblet squats

     9 push ups

Saturday 11/17/18.... Stephen

STEPHEN

    30-25-20-15-10-5

GHD sit ups

Back extensions

Knees to elbows

Stiff legs

Friday 11/16/18 front squats

Strength: Front squat 3-3-3-3

4 rounds for time

     15 calorie row
     10 toes to bar
     15 DB front squats
     20 Dubs

Thursday 11/15/18.... Overhead squats

#1. Overhead squats: 3-3-3-3

#2. Conditioning: 3 rounds for time

     Run 400 meters
     25 push ups
     15 Overhead squats

Wednesday 11/14/18.... Pull ups

1. Conditioning
1 RFT:
25 Pull ups
50 Sit ups
70 Double unders

immediately into

2 RFT:
20 Pull ups
40 Sit ups
60 Double unders

immediately into

3 RFT:
10 Pull ups
20 Sit ups
40 Double unders

Tuesday 11/13/18... Wallballs then Powercleans + burps

from crossfire Incendia:

Conditioning: 3 Rounds for Reps

Max Effort Unbroken Wall Balls

*3 Min Rest Between Rounds

Conditioning: AMRAP x 7:00
(1-1, 2-2, 3-3, 4-4, 5-5…..)
Power Cleans (135/95)
Bar Facing Burpees

paleo Apple Crisp

GRAIN-FREE APPLE CRISP

★★★★★4.4 from 8 reviews

• Author: Erika at Living Well Mom
• Prep Time: 15 mins
• Cook Time: 35 mins
• Total Time: 50 mins
• Yield: 4

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DESCRIPTION

This easy recipe has all the deliciousness of your favorite fall dessert without the gluten, grains, dairy, or sugar!

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INGREDIENTS

• 4 apples
• 2 tsp lemon juice
• 1 Tbsp vanilla extract, divided
• 1 Tbsp cinnamon, divided (I use Saigon cinnamon)
• 1/2 tsp nutmeg
• 1 cup almond flour – I use this
• 1/4 cup coconut oil
• 1/2 cup pecans, chopped

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INSTRUCTIONS

1. Preheat your oven to 400 degrees.
2. Core, peel, and thinly slice the apples. Toss the apples with the lemon juice and 2 tsp vanilla extract. Add 2 tsp cinnamon, and nutmeg and toss again. Place in an 8×8″ baking dish.
3. Melt the coconut oil, then mix in the almond flour, pecans, and 1 tsp cinnamon.
4. Sprinkle over the apples, then sprinkle the remaining 1 tsp vanilla extract over everything.
5. Bake at 400 degrees for 20 minutes covered, then another 10-20 uncovered. The apples should be somewhat soft and bubbling when it’s finished.

Monday 11/12/18... Deadlift, medball cleans, sprints

Conditioning: 7 Rounds for time

     7 Deadlifts
     10 medball cleans
     200 meter run

Sunday 11/11/18... Deadlift

Strength: Deadlifts 5x5

Conditioning: 27-21-15-9

KB swings
Burpees
Pull ups

Saturday 11/10/18..... squats

Strength: box squats -5-5-3-3-2

Conditioning: 5 rounds for time:

     5 Front squats
     100 meter farmers carry
     10 stone to shoulder
     200 meter run

Friday 11/9/18. Bench press

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

Conditioning: 2 rounds for time

25 KB swings
50 air squats
25 push press
50 sit ups
25 box jumps
50 Back extensions

Thursday 11/8/18.... powerclean ladder

In 7 minutes:

     1 power clean (155/105)
     20 dubs
     2 power cleans
     20 dubs
     3 power cleans
     20 dubs
     4 Power cleans
     20 dubs
     5 power cleans

* keep climbing until time runs out

Wednesday 11/7/18.... Deadlift

Strength: Deadlift... 5-4-3-2-1

Conditioning: 7 rounds for time

     7 Deadlifts
     14 Wallballs
     21 sit ups

Cash out: 30-20-10

     Back extensions
     Sit ups

Tuesday 11/6/18..... Shoulder press

Strength: Shoulder press - 3-3-3

Conditioning for time:

   Row 300 meters
   20 push press
   Row 300 meters
   15 push press
   Row 300 meters
   10 push press
   Row 300
   5 push press

Sunday 11/4/18... Bench press, then run, medball cleans, slamballs

#1. Strength: Bench press

#2. Conditioning: 5 rounds for time

     Run 200
     20 medball cleans
     20 slamballs

saturday 11/3/18 power cleans , front squats, single unders

#1. Box squat - 5x3 climbing

#2. Conditioning:  15 - 10 - 5

     Power cleans
     Front squats
     Single unders x100.... (150-100-50)

Friday 11/2/18......push press ladder

Conditioning:  10-9-8-7-6-5-4-3-2-1

          Push press
          * Do 5 pull ups after each round

Thursday 11/1/18.... Front squats.....

Conditioning: for time

Row 1000 meters
* right into 6 rounds

9 front squats
9 pull ups
9 KB swings