Thursday April 9th 2020

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Thursday April 9th 2020

  • April 9, 2020
  • By Admin: Shane
  • Comments: 00

Kick Off (AM)

Run 3.5 Miles THEN 30 Power cleans for time @135#

Breakfast: 3 Eggs, 1.5 cups asparagus, 1/2 cup nonfat yogurt with 2 tbs natural peanut butter.

CrossFit

  • FOR TIME
  • 50 Burpee Box Jumps
  • 100 Double Unders (or 300 singles)
  • 50 Pull-ups
  • 100 KB Swings
Lunch: 2 Cups Chicken, 1.5 cups brussel sprouts, 1/2 cups quinoa.

Weight Lifting

  • Bench Press 5X5 HEAVY
  • Bicep curls 8X5 HEAVY
  • Tricep Press 5X5 HEAVY
  • Sissy Press 10X3 – SLOW
Dinner: 2.5 Cups Shrimp, 1.5 cups brussel sprouts.

PM Workout (Core & Boxing)

100 Sit-Ups THEN 100 Push-Ups (10 ever 60 seconds)

Boxing: 20 rounds of 90 seconds on, 30 seconds off on the bag.

Snacks: 2X Protein Shakes. Water = 128oz + Post & Recovery drinks (0 calories).

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