“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl
Load
for today – AHAP! Post load with time.
50
squats, deep, hips past knees...
150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 10 3 jack +1 tuck Jumps. Once the penalty is completed continue with the push ups.
You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a complete 10 tuck Jumps
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 10 3 jack +1 tuck Jumps. Once the penalty is completed continue with the push ups.
You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a complete 10 tuck Jumps
Push
Ups are hand release...meaning, chest comes down, touches the ground, hands lift up.
50
One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)
50
One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50.
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50.
Load
for today – AHAP! Post load with time
- front squat
- burpee hurdle jump
- pistol Squat
- chest press
- dips
You
will cycle through the exercises, spending 60 seconds at each – the clock does
not stop as you transition from one exercise to the next. After you have
completed the fifth station, rest 60 seconds... Repeat for a total of three
rounds.
Oatmeal Protein Pancakes
Enough
for 1 Person
1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder
Ingredients
for making oatmeal protein pancakes:-Place
everything into a blender and blend for 30 secs.Pour onto
a hot griddle once pancake batter has been mixed well.
.
