Warmup Mobility Squat Mobility and mobility Foundations (session 1 of 3) Kipping/Air Squat/Front Squatv/Overhead Squat Strength 10 mins to build a back Squat to 1 rep max from racks WOD Tabata Air Squats Wall Ball Carry 400m in partners Tabata Front Squats 25/50kg Wall Ball Carry 400m in partners Tabata Overhead Squat 20/35kg Wall Ball Carry 400m in partners *Score on total reps in each round of tabata
Ingredients 2 x tsp olive or coconut or rapeseed oil 2-3 x boneless skinless chicken breasts, cut into strips Chopped onions Chopped peppers Chopped mushroom 2 x cloves garlic, minced/chopped 2 x Tbsp. soy sauce (try to get low salt version) 3 x cups cooked quinoa Lets make it! HEAT oil in large nonstick pan on medium-high heat. Add chicken and garlic; stir-fry until chicken browned. Add the vegetables; stir-fry 5 to 7 min. or until peppers and onions are browned (add the
Warmup/mobility 3 x Rounds of: 20 x double unders 10 x Shoulder tap pressups 5 x Turkish Getups Foundations (session 1 of 3) Strict Press/Push Press/Push Jerk WOD FOR TIME 25/40kg 30 x Strict Press (every time bar touches the floor Perform 6 x burpees) 35 x Push Press (every time bar touches the floor Perform 4 x bar over burpees) 40 x Push Jerks (every time bar touches the floor Perform 2 x burpee pullups)
Ingredients Sweet Potatoes Paprika, Salt, pepper, chilli powder, olive oil 1. Preheat the oven to 200ºC/400ºF/gas 6.
2. Wash and Chop your Sweet Potatoe's into small thin wedges 3. Sprinkle some Paprika, Sea Salt and Pepper onto them, you can also add a sprinkle of chilli powder if you fancy spicy!
4. Drizzle over 2 tablespoons olive oil, then toss everything together to coat.
6. Spread onto a baking tray (dont overlap them) and bake in the oven 35-40 mins until crispy
Warmup Mobility Active Stretching 3 x rounds of: 12 x Burpees 100m Run 12 x Squats Tekkers Foundations Deadlift SDHP Med Ball Clean WOD Working in teams of 2 or 3 5 x Round Max Efforts 1 min of: Deadlift 50/90kg Med Ball Clean 5/8kg SDHP 20/35kg 100m Run Remaining time rest
Salmon Chopped onions Diced Peppers Diced Garlic Diced Chilli Fresh Kale Tin of Chopped Tomatoes Put the Salmon under the Grill whilst Frying the chopped onions and peppers with garlic and Chilli in some olive oil. Add some ground black pepper and additional Chilli flakes to taste Pour chopped tomatoes into a bowl then add the onions, peppers, garlic. Meanwile Microwave kale for 3 mins. Then place Kale in oven on a tray for 5 mins with some Sea salt flakes.
Warmup Mobility Hip Mobility/Active Stretching 30 x Pass Backs Squat mobility 400m Run Tekkers Pullup Tekkers Foundations Air Squat/Front Squat/OH Squat WOD 5 x Rounds for Time 9 x Air Squats 6 x Front Squats 30/50kg 3 x OverHead Squats 400m Run
Warmup/Mobility Active Stretching/Shoulder Mobility 400m Run 20m Bear Crawl 30 x Butt Kickers/5 x inchworm Tekkers Foundations - Press/Push Press/Jerk Pullup/Kipping WOD EMOM 15 mins 1 x Press 30/50kg Barbell 1 x Push Press 1 x Push Jerk Then remainding time in minute AMRAP Burpees Odd minute AMRAP Pullups Even minute
Frittata 3-4 eggs beaten Any selection of 2-3 vegetables (e.g. sweet potato, broccoli,peppers,onions,mushrooms,etc) Lean meat, tuna or prawns (optional) Use a non-stick frying pan and heat up a little olive/coconut/rapeseed oil, cook meat/prawns, add veg and cook for 2-3 mins, add beaten eggs, Cook for 5 mins then to cook the top of the frittata heat under a medium grill until golden brown. Eat with a fresh green salad.