Sunday 7/16/17.... Box squats, then EMOM-12...swings, squats, rollouts

Strength:

#1. Box Squat:5×5

-stay tight
-lower your box

WoD: 12min EMOM

Alternating

1 - 10-15 Heavy Swings

2 - 10 front squats

3 - 5 Roll-Outs/Evil Wheels

Friday 7/14/17.. Power cleans, Wallballs, push press

Power Clean

5-4-3-2-1

TnG reps, each set heavier than previous 

For Time

42 wall ball

21 hang power clean (135/95)

21 push press

30 wall ball

15 hang power clean

15 push press

18 wall ball

9 hang power clean

9 push press

Thursday 7/13/17... Thrusters + Pull ups

Conditioning:

             3 rounds for time
             30 calorie row
             15 thrusters

Rest 2 minutes

             3 rounds for time
             30 DUBS
             15 pull ups

Wednesday 7/12/17... #1. Deadlift 4x3, #2. Metcon

#1. Strength: Deadlift 4x3

#2. Conditioning for time:

       3 rounds-
      10 deadlifts
      15 stone to shoulder
      100 meter Keg carry

Rest 2 minutes

       3 rounds-
      10 deadlifts
      15 slam balls
      200 meter row

Tuesday 7/11/17... Pull ups, Power cleans, Push press

Conditioning: w/a running clock set for 25 minutes......

                         Run 1 mile
         then AMRAP in time remaining
                         11 pull ups
                         7 power cleans
                         7 push press

monday 7/10/17.... #1. Back squats, #2. 5 rounds:10 front squats, 20 back extensions, 200 meter run

#1. Strength: Back squats 5x5

#2. Conditioning: 5 rounds for time:

      10 front squats (155/115)
      20 back extensions
      200 meter run

Sunday 7/9/17...Rowing Chelsea

Conditioning for time: EMOM- 30

     Odd - Row 250/200

     Even - 1 round of chelsea

* Chelsea= ( 5 pull ups, 10 push ups, 15 squats)

from clean food crush

No-Bake Almond Joy Protein Balls

Ingredients 

• 3/4 cup all natural almond butter
• 1 cup uncooked rolled oats (gluten-free)
• 1/3 cup raw honey, or pure maple syrup *Note: Sometimes I add a bit LESS sweetener & they are still WONDERFUL!
• 1 tsp vanilla or almond extract
• 2 scoops chocolate or vanilla whey protein powder
• 1 Tbs unsweetened cacao powder
• 2 Tbs slivered, or crushed almonds (optional)
• 1/2 cup unsweetened coconut flakes
• 1 Tbsp melted, unrefined Coconut oil (optional)
• 1/2 cup dark chocolate/cacao chips (optional). I love Lily's brand sweetened with stevia found on Amazon: CleanFoodCrush.com/lilys

Instructions

1. Combine ingredients in large bowl.
2. Use your hands to combine well, and form into 1 inch round balls.
3. Keep them refrigerated or frozen. - I prefer these frozen!