Wednesday 12/6/17... "Helen"

#1. Tabata push ups (alternate with push up static hold)

#2. Conditioning: for time
           "Helen"
Run 400
21 KB swings
12 pull ups

Tuesday 12/5/17.... #1. Barents over rows, #2. Wallball, Kettlebell, DUBS

#1. Bent over rows > ring pull ups. 4x5

#2. Conditioning for time: "Jerry Swinger"

30 wallballs
30 KB swings
60 Dubs
30 KB swings
30 wallballs

Monday 12/4/17.... Back squat

#1. Back squat 4x3

#2. Conditioning for time

     25 back squats
     25 back extensions
     100 sit ups
     25 back extensions
     25 back squats

Sunday 12/3/17... 7 Rounds - 7 push press, 7 KB swings, 7 SDLHP, 100 meter farmer carry

Strength: Shoulder Press 4x3 climbing

Conditioning: 7 Rounds for time

                        7 shoulder press
                        7 KB swings
                        7 Sumo deadlift high pulls
                        100 meter farmers walk

Melty Italian chicken recipe from Clean Food Crush

Crockpot Melty Italian Chicken Recipe

Ingredients 

• 1.5 lbs. boneless chicken breasts 
• 1 Tbsp avocado oil, or extra virgin olive oil 
• 2 fresh garlic cloves, minced 
• 1 Tbsp dry Italian seasoning 
• sea salt and black pepper to taste 
• 15oz jar organic tomato sauce 
• 1/3 cup shredded Mozzarella 
• a small handful of fresh chopped herbs, I used basil and parsley

Instructions

1. Place chicken in the slow cooker, together with oil, garlic, Italian seasoning, sea salt and pepper. Toss well to coat. 
2. Pour tomato sauce on top then cook on LOW for 8 hours or HIGH for 4 hours. 
3. Add the shredded Mozzarella and cook on HIGH for an additional 20-30 min, or until melted. 
4. Sprinkle with fresh chopped herbs and serve over zucchini noodles.

Saturday 12/2/17.... Deadlift and pull ups

Strongman WOD: 8 rounds

5 deadlift
10 pull ups


Or.... Dumbbell bear
Emom-20
5 dumbbell deadlifts
5 dumbbell cleans
5 dumbbell thrusters

Friday 12/1/17.... #1. Bent over rows, #2 bench press, burpees,row

Strength: bent over row 5x5

Conditioning: 5 rounds
     6 bench press
     12 burpees
     Row 24 calories