Friday 11/4/17...... Shoulder press

#1. Shoulder press: 5x3

#2. Metcon for time:

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

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

Wednesday 11/1/17....... Deadlift Cindy

AMRAP- 20

5 Deadlift
10 push ups
15 air squats

Monday 10/30/17... Sled Push

For time: 5 rounds

     25 meter sled push
     10 DB snatch each arm
     25 meter sled push
     10 burpees

from PALEOMG

Pumpkin Spice Chocolate Chip Energy Balls

 

Print

Prep time

15 mins

Total time

15 mins

 

Serves: 15 energy balls

Ingredients

• 1 cup raw cashew butter (8 ounces)
• 1 cup unsweetened shredded coconut
• 8 pitted dates
• 3 tablespoons maple syrup
• 2 tablespoons vanilla protein powder
• 2 tablespoons flaxseed meal
• 2 tablespoons ground chia seeds
• 1 tablespoon pumpkin pie spice
• 1 teaspoon vanilla extract
• ½ cup Enjoy Life Mini Chocolate Chips

Instructions

1. Place all ingredients in a food processor (except for the chocolate chips) and pulse until completely combine.
2. Then fold in chocolate chips until combine. Place in fridge to firm up for about 30 minutes.
3. Use a cookie scoop to scoop mixture then press mixture firmly in the cookie scoop. Remove then form ball with hands. Repeat until all mixture is gone, about 14-15 energy balls.
4. Store in fridge until serving.

Sunday 10/29/17...Back squat, Pull up, slam ball

Strength: Front squat - 5x3

Conditioning: 8 rounds for time
                     6 back squats
                     6 pull ups
                     6 slam balls

Squash and Apple Soup

from Paleo Leap

• 1 butternut squash, peeled, seeded and diced;
• 1 sweet potato, peeled and diced;
• 1 apple, cored and diced;
• 1 onion, diced;
• 4 garlic cloves, minced;
• 1 sprig fresh sage;
• 1/2 tsp. chili powder;
• 1/8 tsp. ground cinnamon;
• 1/8 tsp. ground nutmeg;
• 2 cups vegetable or chicken stock;
• 1/2 cup canned coconut milk;
• Sea salt and freshly ground black pepper;

Preparation

1. Place all the ingredients in a slow cooker, except the coconut milk.
2. Stir everything and cook on high for 3 to 4 hours, or on low for 6 to 8 hours.
3. Remove the sage leaves, and pulse the butternut mixture using an immersion blender. Purée until smooth.
4. Add in the coconut milk and pulse until well blended.
5. Cook on high for another 20 minutes, season to taste and serve.
6. 

Saturday 10/28/17..... Shoulder Press + Power cleans

#1. EMOM - 14

Even = Power cleans
Odd = Shoulder press

#2. 3 rounds
     10 shoulder shrugs

#3. Static hold w/heaviest plates

Cash out: Tabata hollow rocks + planks

friday 10/27/17... "Loredo"

• 6 Rounds For Time
• 24 Air Squats
• 24 Push-Ups
• 24 Walking Lunges
• 400 Meter Run