BodEvolve Week 7! Monday @ Forsythe Boat Ramp &SHS- 5am, 5:45pm @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15pm
For time: 800m Run 80 Goblet Squats (53/35#) 60 KBS (53/35#) 40 HRPU 100 DUs
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Daily Workouts
Thursday @ Training Room5am, 7:30, 8:39, (9:30am), 10:30, 4:15pm, 5:45
4 RFT 200m run 30 Wall Balls (15 Wall Balls) 1 min max DU (singles) * record time and # of DU -------------------- Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30
12 min AMRAP 6 Dive bombers 12 Single leg burpees (6 per leg) 24 Bulgarian split squats (12 per leg)
My aunt sent me this recipe, for a flourless zucchini bread, and I had to pass it on to you guys! It's a great occasional treat to help with those cravings when you're just starting to cut out gluten. Chocolate Zucchini Bread 1 cup Justin’s chocolate hazelnut butter blend. 1-2 Tbs cocoa powder 1 cup shredded zucchini (squeeze excess water out of the shredded zuc.) 2 large eggs 2 Tbs grade B maple syrup 1 Tbs pure vanilla 1 tsp apple cider vinegar 1/2 tsp baking soda 1/8 tsp sea salt 1-2 Tbsp mini chocolate chips (I omitted these, only because I didn't have any!)
INSTRUCTIONS: Preheat oven to 400 deg F In a med bowl combine the chocolate hazelnut butter, cocoa powder, eggs, maple syrup, vanilla and sea salt and blend with a hand held mixer for 2 minutes on med speed. (This is important, the 2 minutes) Add baking soda and vinegar and blend for 30 more seconds Stir in shredded zucchini. If really watery, squeeze out excess water. Place in a lined or greased loaf pan. You can use one 5X9” pan or 2 mini loaf pans. Top with 1-2 Tbs of mini chocolate chips. Bake for 23-28 minutes if you have mini loaf pans and 35-50 minutes for large loaf pan. Start testing with a toothpick at 35 minutes. Allow to cool on a cooling rack and serve. --------------------
Tuesday @ Training Room 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
Slow strength work! 4 RNFT 10 Strict Pullups (eccentric or body rows) 10 Ring Dips (box dips) 16 SDHP, AHAP
-Then 50 Box jumps 50 Situps
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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15, (5:45 yoga)
1 mile run for time, EMOM 8 push-ups
-Then accumulate 2 min each L-sit Squat hold (face wall, arms overhead)
BodEvolve Week 6... Read it here! Monday @ Forsythe Boat Ramp & SHS- 5am, 5:45pm @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15pm
First assessment today! We will retest at the end of August. Remember, we are testing you so that in 8 weeks you can see how you compare to yourself 8 weeks ago- not so you worry about how you compare to anyone else ;).
Warmup 3 rounds 10 Good Mornings 10 Frog Thruster Push-ups 10 Air Squats 30 Singles (Jumprope) -Then 400m run (one run after the 3 rounds)
Assessment 3 rounds, 1 min each for total reps KBS Walking lunges Thrusters DU (singles don't count!)
The clock will run nonstop for 12 minutes- no rest time worked in!
Happy 4th!! We will be operating on a limited schedule for the rest of the week. The last class of the week will be Thursday at 10:30am. Enjoy your holiday! Classes will resume on a Monday. Thursday @ Training Room 5am, 7:30, 8:30, (9:30 yoga), 10:30
Coach's choice!
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Friday
Enjoy the holiday! Stick with your BodEvolve goals and don't give in to any gluten temptations at your cookout! Check out these Paleo dessert recipe ideas instead! We'll see you back in class on Monday :)
Tuesday @ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm (5:45 class that is usually inside will be at SHS track this evening) 5 RFT 100m run 35 KB Swings 30 KB Pass Through Waking Lunges
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Tuesday @ Forsythe Park & SHS- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 7:30am, 8:30, 10:30, 4:15, (5:45 yoga)
12 min AMRAP 10 DU (x3 singles) 10 Burpees 20 DU 10 Burpees 30 DU 10 Burpees 40 DU 10 Burpees... Etc
BodEvolve week 5 starts today! Monday @ Forsythe Boat Ramp & SHS- 5am & 5:45pm @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15pm
Final assessments! Compare with first assessment on 5.5.2014. Most improved member earns their next month of membership FREE!!
In 4:00 400m run Max hrpu
In 4:00 400m run Max butterfly Situps
In 4:00 400m run Max burpees
Then 400m run for time
*No rest between each 4:00 round! Record total reps combined and final 400m run time
Final assessments are coming up on Monday! Shannon will be out of town next week, so her Sterlington 5am class will be doing their assessment this Friday instead. The most improved member earns a free month of membership, so don't miss out on your shot! Thursday @ Training Room 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
21-15-9 Kbs Squat jumps
Rest 3
21-15-9 Pullups Hrpu
Rest 3
21-15-9 Wall balls Killers
--------- Thursday @ Forsythe Park- 5:45pm Friday @ Forsythe Park & SHS*- 5am Friday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30
* Friday 5am class at SHS will be doing the final assessment instead of the workout below
4 RFT 10 Snatches- 5R/ 5L 20 KB Wall Balls (swings) 30 DU 400m Run
Tuesday @ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
4 Rounds (53/35) 5 TGU- R 10 SLDL 5 TGU -L 10 Thrusters
-------------- Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15, (5:45 yoga)
Emom x 10 5 burpees 10 Situps + 2 every min (or amrap if athlete fails to finish all reps)
Then 1200m run for time
Week 4 of BodEvolve starts tomorrow! Read about this week's goal here. Monday @ Forsythe Boat Ramp & SHS- 5am, 5:45pm Monday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15
Partners, for time A- 100 Air Squats B- Squat Hold
A- 100 HRPU B- Superman Hold
A- 100 Situps B- Plank Hold
A- 100 DU (300 singles) B- Mountain Climbers
A+ B- 100m shuttle run (50 & back) x 20, relay style (each person runs down & back 10 times. Waiting partner rests)
* Partners swap as needed until all reps are complete. B must be performing the prescribed hold or A's reps don't count. Work together, rest together!