Sunday 12/30/18..... Back squat

#1. Back squat- 3-3-3-3 pause at boredom

#2. Conditioning for time

     350 meter row
     35 goblet squats
     35 burpees
     350 meter row

Saturday 12/29/18.... Partner

Partner Wod - 8 rounds alternating

5 Deadlifts
10 pull ups
15 KB swings
20 Wallballs
25 DUBS

Friday 12/28/18.... Linda

       Linda
10-9-8-7-6-5-4-3-2-1

Deadlift
Cleans
Bench press

Friday 12/21/18.... Christine

Conditioning: Christine

3 rounds for time:

Row 500
12 Deadlifts
21 Boxjumps

Thursday 12/20/18..... snatch, TTB, Row

#1. Strength: snatch + OH squat - 1-1-1-1-1

#2. Conditioning: 30-20-10

DB snatch
TTB
Row for calories

Saturday 12/15/18 EMOM-18

Conditioning: EMOM-18 alternating

8 deadlifts
10 KBSwings
12 Wallballs

Friday 12/14/18...... Row, Dubs, Hang squat cleans

#1. 2 rounds:
       20/14 calorie row
       40 dubs
       5 Hang squat cleans

#2. 2 rounds
       20/14 calorie row
       40 dubs
       4 Hang squat cleans

#3. 2 rounds
       20/14 calorie row
       40 dubs
       3 Hang squat cleans

Wednesday 12/12/18..... Deadlifts

Strongman wod: 100 Barbell burpee deadlifts  (body weight)

* burpee is done on the bar w/ push up

Tuesday 12/11/18.... Bench press

     For time: 15-12-9-12-15

Bench press ( body weight)
* 5 pull ups after each round

monday 12/10/18...... Squat then EMOM

Strength: Back squat - 4x3


EMOM- 18 alternating

100 meter row

10 burpees

5 front squats

Sunday 12/9/18...... ground to overhead

Conditioning for time

                  21-18-15-12-9-6-3
     Ground to overhead

     * 5 burpees + 30 dubs after each round

Saturday 12/8/18.... running with Barabara

       Conditioning: 5 rounds for time

20 pull ups
30 push ups
40 sit ups
50 air squats
Run 200
* rest 3 minutes


       Or 1/2 Barbara

10 pull ups
20 push ups
30 sit ups
40 air squats
Run 200
* rest 2 minutes

Friday 12/7/18... front squats then metcon

1. Strength: Front squats - 5-4-3-2-1

2. Conditioning: 4 rounds for time

     15 slamballs
     12 KB swings
     10 medball cleans

Thursday 12/6/18.... cleans then pull ups+ Wallballs

#1.strength: EMOM-10
                    1 power clean + 1 Hang clean + 1 squat clean


#2. Conditioning for time

                      13-11-9-6-3

                 Strict pull ups
                 30 Wallballs between sets

Wednesday 12/5/18... Shoulder press

#1. Shoulder press: 5-3-3-2-1

#2. Conditioning: for time

                  10-9-8-7-6-5-4-3-2-1- Deadlifts

                  1-2-3-4-5-6-7-8-910- Push press

Tuesday 12/4/18 -Partner AMRAP

Teams of 2

20 Min AMRAP

50 Cal Row/Partner Planks

75 Slam Balls/Partner Hangs from bar

100 Sit Ups/Partner Sits in Bottom of Squat

Monday 12/3/18... Bench press

#1. Bench press: 10-8-6-4-2 climbing in weight

#2. conditioning: Row 2K

                          *every 200 meters do 10 bench press (light enough to be unbroken)

Keto monkey bread

from: I breath I'm Hungry

KETO PUMPKIN SPICE MONKEY BREAD MUFFINS

★★★★★

5 from 6 reviews

These Keto Pumpkin Spice Monkey Bread Muffins  have built in portion control and reheat perfectly straight from the freezer – so they can be made weeks or even months ahead! Low carb, gluten free, atkins friendly.

• Author: Mellissa Sevigny
• Prep Time: 5 minutes
• Cook Time: 38 minutes
• Total Time: 43 minutes
• Yield: 10 muffins
• Category: keto breakfast recipes

INGREDIENTS

For the dough:

• 2 cups shredded whole milk mozzarella cheese
• 2 tablespoons butter
• 3/4 cup superfine blanched almond flour
• 1/4 cup coconut flour
• 2 teaspoons baking powder
• 3 tablespoons granulated erythritol sweetener
• 1 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• 1/4 tsp allspice
• 1/4 cup pumpkin puree
• 2 large eggs

To assemble:

• 1/2 cup swerve
• 2 teaspoons cinnamon
• Pinch of salt
• 2 tablespoons butter
• 2 tablespoons chopped pecans (optional)

INSTRUCTIONS

For the dough:

1. Preheat the oven to 350 degrees.
2. Combine the almond flour, coconut flour, baking powder, sweetener, cinnamon, and nutmeg in a medium sized bowl and mix well.
3. Combine the cheese and 2 tablespoons of butter in a large bowl.  Microwave for 2 minutes.  Stir well to combine.
4. Add the dry ingredients to the melted cheese, along with the eggs and pumpkin puree.
5. Stir well with a rubber spatula until a dough forms.  Let the dough sit for 5 minutes.
6. Meanwhile grease a muffin tin with butter.

To assemble:

1. Combine the sweetener, cinnamon and pinch of salt in a small bowl and mix well.
2. Pinch off a small piece of dough and roll it into a ball about 3/4 inch in diameter.
3. Roll the ball in the sweetener mixture and place it in a greased muffin cup.
4. Repeat with two more balls for a total of three balls per muffin cup.
5. Fill all ten cups with three coated dough balls each.
6. Add the butter to the remaining sweetener and cinnamon mixture and microwave for 30 seconds.
7. Stir and spoon a little of the butter mixture over each muffin.
8. Top with chopped pecans if using.
9. Bake in the center of the oven for 30-35 minutes, or until golden brown and slightly firm to the touch.
10. Remove and cool slightly before serving warm.

NOTES

Best served warm, these can be frozen and microwaved for 30 seconds when ready to eat!

*Net carbs = 3g per muffin

Nutrition

• Serving Size: 1 muffin
• Calories: 187
• Fat: 15g
• Carbohydrates: 5g
• Fiber: 2g
• Protein: 9g

Saturday 12/1/18.... Back squats

#1. Back squats 5x5

#2. Conditioning AMRAP- 12

     Ascending ladder by 2

Front squats
Medball cleans

Saturday 12/1/19.... Wallballs and deadlifts

Conditioning: for time

15 deadlifts
30 Wallballs
12 deadlifts
24 Wallballs
9 deadlifts
18 Wallballs
6 deadlifts
12 Wallballs
3 deadlifts
6 Wallballs