Meal prep these egg muffins on the weekend for breakfast and snack options throughout the week. Course Breakfast Keyword Easy Recipes Prep Time 10 minutes Cook Time 18 minutes Total Time 28 minutes Servings 10 egg muffins Ingredients 5 eggs5 egg white1/2 cup onion diced1 cup mushrooms diced1/2 cup bell peppers diced1 handful spinach1 cup broccoli diced6 oz ham Instructions Preheat oven to 350 degreesDice up all vegetablesIn a large mixing bowl, whisk eggs then add in all the diced vegetablesPour mixture in...Read More
Strength 3 Cleans From the Above the Knee x 2 sets @70% of 1RM Clean3 Cleans From the Above the Knee x 2 sets @75% of 1RM Clean Conditioning Chariots of Fire 50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)20 Toes to bar10 Bar Muscle Ups -Rest 2:00- 100’ Double Kettlebell Front Rack Walking Lunge...Read More
Strength 10 Deadlifts x 4 sets @55-60% of 1RM – In between sets perform 5 tall box jumps Conditioning David and Goliath 0:00-3:00Run 400mMax Rope Climbs-Rest 1:00-4:00-7:00Run 400mMax Power Clean and Jerks (155/105)-Rest 1:00-8:00-11:00Run 400mMax Power Snatches (155/105)-Rest 1:00-12:00-15:00Run 400mMax Rope Climbs-Rest 1:00-16:00-19:00Run 400mMax Power Clean and Jerks (155/105)-Rest 1:00-20:00-23:00Run 400mMax Power Snatches (155/105)Read More
Strength 4 Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top) **This should not exceed 60% of 1RM Back Squat***Trend towards going too light and actually holding the tempo over going too heavy Conditioning “Who you gonna call?” FULL SEND FRIDAY3 Rounds30...Read More
Strength 4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top) **This should not exceed 65% of 1RM Bench Press***Trend towards going too light and actually holding the tempo over going too heavy Conditioning “It don’t look good” 7 Sets1 Rope Climb2...Read More
Strength 2 Power Snatch x 1 sets @ 50% of 1RM Snatch2 Power Snatch x 2 sets @ 55% of 1RM Snatch1 Power Snatch x 1 sets @ 60% of 1RM Snatch Conditioning “He slimed me.” AMRAP 20 Minutes Run 1600mRow 2000m Wellness Wednesday Did you know that ⅔ of people will regain more weight than...Read More
Strength 3 Power Cleans x 2 sets @ 50% 1RM clean3 Power Cleans x 3 sets @ 55% 1RM clean Conditioning “That’s a big Twinkie.” AMRAP 2 Minutes12/10 Calorie Row6 Power Cleans (135/95)20 Muscle Ups(G.I Jane)– Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated –Read More
Strength 4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)**This should not exceed 60% of 1RM Front Squat***Trend towards going too light and actually holding the tempo over going too heavy Conditioning Ghostbusters 4 Rounds8 Overhead Squats (115/80)16 GHD Sit...Read More
I’ll be posting content regularly, including tips & tricks to stay on track, recipes, meal planning ideas, information about upcoming events and challenges, etc. Check back regularly! ~Coach RobinRead More
