Relentless Benchmark: “All In Place”
3 rounds: 45 Lunges 30 Push Ups 15 Burpees Score: Time Completed RX KB Wt: 25#/35# To see how Coach Karen would execute this WOD go HERE!
Monday Relentless
Run 400m 3rds: 21 Push Press 12 Suitcase DL 400m Run (Post 3rds) Score: For Time/10min Cut off RX KB Wt: 25#/35# To see how Coach Karen would execute this, go HERE!
Breakfast Bars
Breakfast Bars 1 ¼ cup blanched almond flour ¼ teaspoon celtic sea salt ¼ teaspoon baking soda ¼ cup grapeseed oil ¼ cup agave nectar 1 teaspoon vanilla extract ½ cup shredded coconut ½ cup pumpkin seeds ½ cup sunflower seeds ¼ cup almond slivers ¼ cup raisins In a...
Stuffed Dates
Stuffed Dates 1 cup pistachio nuts, shelled ¼ cup orange juice, freshly squeezed 1 teaspoon orange zest 1 pinch celtic sea salt 20 large dates In a food processor, pulse pistachios, orange juice, orange zest and salt With a sharp knife, make a slit on one side of each...
The 7s
7min AMRAP 7/7 Snatch 7/7 Push Press 7/7 Suitcase Deadlifts Click HERE to see how Coach Karen would approach this WOD
EMOM w Increasing Swings
EMOM (Every Min On the Min) for 10min 5 American Swings 10 Lunge Pass Throughs *Each Min, swings increase by 5 reps (i.e. rd1 = 5 swings, rd2 = 10 swings, rd3 = 15 swings, etc)
Thrusters + Running
21-15-9-15-21 Single Arm Thrusters Run 200m Click HERE to see how Coach Karen would approach this WOD
Purple Velvet Torte
Purple Velvet Torte 2 ½ cups grated beets 1 cup agave nectar 4 eggs ½ cup grapeseed oil 1 tablespoon vanilla extract ½ teaspoon almond extract ½ cup cacao powder ½ teaspoon celtic sea salt In a medium saucepan, heat the beets and agave to a boil, then cover Reduce to...
Double Tabata
Tabata #1: Burpees 2min REST Tabata #2: Sit Ups Click HERE to see how Coach Karen would approach this WOD
3x: 4min AMRAP
3rds 4min AMRAP 10 Sumo Deadlift High Pull 5/5 Clean and Press 10 Swings 1min REST Click HERE to see how Coach Karen would approach this WOD
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