5 minutes of cardio before class
GROUP WARM-UP
3 rounds of:
7 Kettlebell goblet squats
7 Russian Kettlebell swings
+ trainer led barbell warm-up
BARBELL
5 x 2 Pause Power Cleans at 55-70%
**Drop after each clean and reset
www.youtube.com/watch?v=xEI_cwFo2FE
5 x 2 Back Squat at 85%
ALTERNATE BARBELL
5 x 2 Power Position Power Clean + 1 Mid-hang (above knee) power clean
5 x 5 Sandbag Squat (heavy)
MUSCLE ENDURANCE/GYMNASTIC STRENGTH WORK
2 sets for max reps
Dumbbell Bench Press
Pull-ups
**Choose dumbbell weight and band that you can do 12-15 reps at and then go directly into pull-ups and directly back to dumbbell bench press
**Kipping allowed
UNITLATERAL LEG WORK/SHOULDER STABILITY WORK
2 sets of
6 step each leg overhead kettlebell walking lunge
**Scale is front rack
HAPPY BIRTHDAY LAURA TOTH & BRIAN SHAMBO!
Buffalo Chicken stuffed Portobellos
Easy recipe courtesy of McKenzie…
Ingredients:
- 1 large Portobello mushroom cap
- 4 Tbsp fat free cream cheese
- 2 oz cooked chicken breast
- 2 oz crumbled goat cheese
- 1 cup spring mix
- Buffalo hot sauce
- Chopped onion (optional)
- black pepper and garlic powder (optional)
Directions:
- Wipe mushroom cap clean, remove stem, and lightly sauté both sides on pan sprayed lightly with cooking spray
- Mix together cream cheese, chicken, goat cheese, and desired amount
of hot sauce. Stir in spring mix and seasonings of choice
- Add mixture to mushroom cap, and broil in oven for 3-5 minutes, or until cheese is melted and top begins to brown.