Ingredients 1/2 spaghetti squash, baked at 400 for ~1hr 1/3 cup almond butter handful of crushed almonds 2 shallots, minced 4 cloves of garlic, minced 3 cups chicken broth 2 tsp thai curry paste and/or chili pepper 2 tbsp tamarind paste Bragg’s Liquid Aminos (to taste) 2 tbsp fish sauce 1tbsp rice vinegar 2 [...]
EQ: Mats, Sticks WU: Goodmornings, Lunges MOB: Hamstrings and Internal Rotation at shoulder SKILL: Deadlift EMOM: 10 minutes – Deadlift (5) – aiming for 50% 1 RM, or 80% of max 5×3 or 5×5 weight – Sit Ups (10) SKILL: TGU (4 minutes) – use KB you are comfortable holding overhead “TGU AMRAP” – 6 [...]
Ingredients: Pork shoulder or Boston butt from Jimenez Farms (at least 3 pounds!!) 1 large apple cut into slices (Fuji or Pink Lady) 2 onions, large chunks 1 shallot, diced 4 cloves of garlic, minced 1 tbsp honey mustard splash of apple cider vinegar 1/2 cup applesauce (**Easy Home made recipe below – it will [...]
EQ: Px (group of 3), Journal, Sticks WU: Dynamic Mobility, Bottom->Bottoms (5 at a time) MOB: Squat Mob (2 min/hip) Back Squat 5×5 Ascending (15 min) ** if still working ROM, have them work with stick on back, butt to ball practice – get this first, then add weight “Burp ‘n Go” – PREV 2/25/12, [...]
EQ: Journals WU: Dynamic Mobility, KB Swing, Box Jumps, Burpees “Fish Market” – PREV: 12/14/2011 – 4RFT – OHL x gym & back (45/25#) – KBS (20) – (50/35#) – Burpee Box Jump (10) – Stairs (1) Hollow Body Abs – 3 rds – HB Leg Circles (3/direction) – Elevators (15) – HB Rock (20 [...]
EQ: Mats, Px, strap to share w/ Px WU: Dynamic, Hip Rotators (6 min, 3/side), Px Rows w/ strap SKILL: Broad Jump •be like a cat – quiet, soft, not a sound WOD: – Buy In: 2 min plank hold – 4RFT – Broad Jump x gym (1 time across) – 10 Pullups – Buy [...]
EQ: Mats, KB WU: Dynamic + Hip Opener MOB + Foundation Holds SKILL: SDHP w/ KB or barbell MOB: Anterior Hip (2 min) Circuit: 3 rds, 30s/exercise, 10 s to switch – SDHP (50/35) – Seated banded abduction on stability balls – Foundations Hold “Turkey Trimmer” 10, 9, 8, 7… 1 – PREV: 12/9/2011, 11/25/2011 [...]
EQUIP: JR, Mats (remember your size jump rope!) WU: Squats & General mobility (5 min), JR Practice (3 min) PX CHALLENGE: – Farmer Carry (45#, 25#) – out back door and around to front (this is the pacer) – JR (200 DU/600 JR cumulative b/w two Pxs) BUYOUT once 200/600 mark is reached: 40 situps [...]
EQUIP: Journals WU: Arms, Exuberant Animal (5 min) & movements from Obstacle Course MOB: Chest Opening & Ext Rot at shoulder SKILL: Kipping Pull Up OBSTACLE COURSE: 4 rounds, 1 min rest b/w each round (make sure to note finish time and total time) – Bear Crawl Slalom (10 foam rollers staggered, starting from back [...]
EQUIP: Mats WU: Dynamic (5 min), Hip rotators (6 minutes, 3 min/side) SKILL: Box Jump (5 min) – Step -> Hop Step -> Hop w/ 2 foot landing – practice in sets of 20 s – work on rhythm and reaching full extension – add plyometric hopping b/w sets to work on landing/take-off becoming one [...]
