30 min AMRAP
15 American Swings
15 Thrusters
200m overhead carry
30 pullover situps
200m Run
then
a fun filled finisher – something you have not done recently or maybe ever…..

Here is an interesting perspective on the 80/20 rule.  Where do you stand?  Click here!

Today’s fun:
2 rounds of -
200m sprint
30sec rest
400m sprint
1 min rest
600m sprint
1:30 rest
800m sprint
then
Bottom to bottom tabata
squats
pushups

The day after the 5k…..

20 min ascending ladder w/ med ball
ball slams
sprawls
broad jumps

The benefits of Tabata training:

- Increased fat loss.
- Increased metabolic rate = increased potential for fat loss.
- Increased conditioning and stamina.
- Time saving and super efficient
- Increased ability to perform high intensity exercise.
- Increased mental toughness due to the exercise intensity involved.

Today’s Workout:
Tabata Goblet Squats
200m sprint
Tabata Goblet Push Press
200m sprint
Tabata American Swings
200m sprint
100 ab mat sit

20 min AMRAP

7 standing full rand straight arm shoulder press

20 leg circles (10 l/10r)

400m run

15 min AMRAP
15 bar back squats
30 walking lunges
15 bar front squats

800m run

10 min AMRAP
10 bar push press
10 hand walkouts
30 sec bicycles

If you don’t have enough reasons to clean up your diet already, here is another one to add to the list – click here to read!

5 rounds for time:
30 OH walking lunges
21 burpees

PALEO GRANOLA BARS

1/2 cup Raw Pumpkin Seeds

1/2 cup Pecans

1/2 cup Shredded (raw, unsweetened) Coconut

3/4 cup Almond Meal

1/2 cup Raw Sunflower Seeds

Cinnamon to taste (optional)

1 tsp Pure Vanilla Extract

1/4 cup Grapeseed Oil (plus a little to grease the pan)

1/4 to 1/2 cup Honey

Preheat oven to 350 degrees.

Grind the pumpkin seeds, pecans, and coconut in a food processor until it’s a coarse flour.

In a large mixing bowl, combine the pumpkin/pecan/coconut flour with the almond meal and sunflower seeds.  Use your hand.  This is also when you add the cinnamon.  I would say no more than a teaspoon.

Add in the vanilla and the grapeseed oil stir with a spatula until the mix is evenly coated.

Add the honey and fold the mixture together until it is consistent throughout.

Next, add a small amount of Grapeseed oil to your baking pan (8×12 works pretty well) and spread with a paper towel until it’s evenly greased.

Put the mix in the pan and press it in until it is even and spreads to all the sides.

Bake for about 15-20 minutes.  Keep an eye on it though.  Once it is golden brown and the aroma fills your kitchen, it’s ready.  Remove it from the oven and use the spatula to cut it into 20 bars.  Let it cool though before you take them out of the pan.

400m med ball overhead carry
25 wall balls
25 situps straight arm with ball overhead
4 rounds

How to Get Rid of Sore Muscles?

Our muscles become sore for a variety of reasons that rangefrom everyday work to exercise and illness. When we work hard or exercise vigorously, our muscles become sore because they need to rejuvenate – get oxygen flowing again and relax rather than stay tense. So, one great way to get rid of sore muscles is to rest.

The best way to help our leg muscles recover is to lie down or sit with the legs elevated slightly. This helps even out the blood flow through the body. If muscles in the upper body are sore, rest is also the first thing that you should do to start the “healing” process.

One of the most important things you can do to help take soreness and stiffness out of your muscles is massage them. A few minutes of gentle, overall massage will help stimulate blood flow and take tension out of the muscles.

During and after the time that you are resting and massaging, you should also concentrate on getting plenty of fluids back into the body and eating foods that provide the necessary protein and amino acids.

When you are putting ice packs on your sore muscles, don’t leave them on longer than about 15 minutes.

You should also continue to walk or stretch lightly after exercise or work that causes soremuscles. It’s not wise to simply sit down or lie down immediately. Some light movement or walking will help the body get rid of something called lactic acid that builds up in muscles as we use them. A few minutes of stretching or moving about before resting is an important part of taking care of sore muscles.

4 rounds of -
1 min of each
lane slides
good mornings
seesaw bent over row
jump rope
rest

Easter is Sunday!  Are you ready to head off the bunny and stay away from all of the candy and chocolate he brings?  If you have time, here is a fun homemade version of a favorite chocolate and nut combination – click here for the recipe ( I highly recommend it!)



A good thing to do with peeps!

15 down to 1 of:
squats
push-ups burpees
then
400 m run
400 m back pedal