1.6.20

As we begin this new year I want to encourage everyone to track what they’re eating, if it’s with my fitness pal, lose it, or another nutrition apps even by paper and pencil. We will build the foundations of nutrition over the coming weeks.

This weeks nutrition topic will be about

PROTEIN

This week I want everyone to challenge themselves to aim to eat .5-.8 grams/pound of bodyweight a day. So for example if you weigh 125 pounds aim to eat 62.5-100 grams of protein.

Protein helps regulate blood sugar, eating enough in the morning will help set up the rest of day with stable energy and preventing crashes.

A. Warm Up

3 rounds NFT

10 Banded Good Mornings @ 20X1 Tempo *light weight

10 Side Plank Roations/side

30 second wall sit

*coaches challenge 30 second single leg wall sit/side

B. Conditioning

3 rounds

3 minute Amrap

Row 10/8 cal

10 second chin over bar Hold Pronated Grip

10 Hand release push ups

90 seconds rest in between rounds

*consistent efforts

C. Strength

3 sets of the following superset

Narrow Grip Bench Press

8 reps @ 3131 Tempo

Single Arm Dumbbell Row

8-10 reps/arm @ 10X2 Tempo

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike