Determination is defined by your movement.
Jumping Jax 110
I know that I am going to like this incorporated into my programming. Feels good to have it in focus. Jump rope transition in a couple of weeks!
Not a big warm up, today's work will pretty much cover full body movement.
December Challenge - Burpees/Plank
I am starting with Hot will move to Bold and finish strong and Spicy!
- Bold - 50 Burpees, 250 seconds of plank
- Hot - 75 Burpees, 225 seconds of plank
- Spicy - 100 Burpees, 200 seconds of plank
Have to say, this is way better than the 10,000M challenge row from the year before last. WAY!
50 seconds of plank
3-5 Ab rollouts/evil wheel - so glad these are in today
10 X Mtn Climbers
EMOTM 10 minutes
Cool part of these is that at the end of each sprint, I picked up a fall leaf to mark my set. Yep, mental WOD too. I know that these hurt the next day ;). Low to no traffic in the back alley so full speed ahead. Too bad no track today.
Had to. Saw this one and felt like a spin. Feeling a little slow on metcons lately, just slow in general.
3 minute AMRAP
5 Box vault - had to add some weights like an over the box movement brought it up to 20"
5 Hanging knee raise
10 KB swing (low & powerful, Russian style)
5 RNDs + 9 swings
SERIOUSLY!!! that last one just got away from me, felt so good to break out a bit!
Triple crock-pot of goodness. Perfect set up for the week. Back to school, regulating the schedule, new lifting cycle and the unknown.
- Beef stew
- Chicken thighs
Got to finish of an amazing turkey/chicken sausage chili. Seriously, inspired by the Chili Dog Chili recipe from Primal Cravings ... this is going to be a favorite of mine.
Break on meditation and reading this weekend. Should be all introspective but ... not so much. We took a whirlwind tour on Thanksgiving and Friday was a long trip back ending up in the dry sauna for a long hot drip.