11/29/15

REST DAY / MAKE UP / SKILL WORK

“You are intense. You are obsessed. You are not normal. You say “yes” when others say “no”. You rise while others sleep. You are better today than you were yesterday. You do what others will not. You control your destiny. You are on a quest. Never stop.”

20 Ways to Stay Fit and Healthy This Thanksgiving 

11/27/15

1a. 3×6-8 weighted pole squats rest :30
1b. 3×10/10 banded glute steps rest :30
1c. 3×10/10 banded knee extension rest :30
2. 10min build to heavy back squat
3. For time (6min cap)
20 cal bike
20 pull ups
20 push ups
20 sit ups
20 cal row

“You will never know your limits until you push yourself to them.”

So, why do we eat turkey on Thanksgiving?

11/24/15

1. EMOMx4 :30-45 for each movement
odd: rope climb (lying to standing)
even: bear crawl
rest 2min
2. EMOMx4 :30-45 for each movement
odd: sorenson hold
even: hollow hold
rest 2min
3. EMOMx4 :30-45 for each movement
odd: YTI incline bench
even: tricep pull down
rest 2min
4. EMOMx12
row on even minutes
rest 6min

“Never apologize for being sensitive or emotional. It’s a sign that you have a big a heart, and that you aren’t afraid to let other’s see it. Showing your emotions is a sign of strength.”

5 Habits of Emotionally Balanced People

11/23/15

1.Every :90x4sets each
odd sets: :30-45 FLR
even sets: :30-:45 db bicep curl alt. arms (palm up)
2. guided mobility
seated xover hip stretch
shortie hamstrings
3. For time (7min cap)
ascending ladder
1 kbs
1 wall ball
2 kbs
2 wall ball

10 kbs
10 wall ball

“Stop hating yourself for what you aren’t and start loving yourself for what you are.”

30 Satisfying High Protein, Low Carb Recipes

11/21/15

1. Partner 1 works 1min/1minx6. The partner will be chipping away at
10 kneeling ball slams
10 kneeling chest pass
10 lunge
Partner 2 works 1min/1minx6. The parnter will be chipping away at
odd sets: cals on airdyne
even sets: cals on rower
rest 2min, then partners switch rolls

“The individual who says it is not possible should move out of the way of those doing it.”

Revolution – Watching Holly and Ronda never gets old!