Happy Monday!!! This weekend flew by but it was so fun to finally spend a weekend in Naples. When people tell me they live in Naples but don’t go to the beach, I get so confused. Why else would you live here!? I can’t get enough of this.
Here’s a look at this week’s workouts:
Monday – Iron Tribe
A. 100 Double unders
40 Plate lunges (25#)
20 Kettlebell swings (I used 35#)
400m Run
20 KB swings
40 Plate lunges
100 Double unders
B. 3 rounds of:
50m Farmer’s walk each arm (I used 35#)
3×7 Second hanging L hold
I can officially do 30 double unders in a row! But once I get past that number they start getting reeeeally difficult to string together. Does anyone else catch yourself holding your breath during these? I’m guilty.
Tuesday: 5 mile Run
Wednesday: Iron Tribe
10 Min EMOM (Every Minute On the Minute) of:
3 Hang cleans + 3 Burpees (I worked up to 115#)
*Build weight through the course of 10 sets
Rest 1 Min.
B. 8 Min AMRAP of the following:
5 Hang cleans (I used 95#)
10 Hand release push ups
Usually when I see EMOMs like this I go into it thinking it will be a good strength workout without much cardio. Well this one was both and was WAY harder than I anticipated. Getting in 3 heavy hang cleans, 3 burpees, AND switching your weight out in one minute means there is literally zero rest.
Thursday: Iron Tribe
For time:
400m Run
20 Deadlifts (I used 105#)
10 Pistols
400m Run
15 Deadlifts
10 Pistols
400m Run
10 Deadlifts
10 Pistols
I talked about my love for pistol squats on Friday, but this WOD was a good balance of my strengths and weaknesses. Deadlifts being my weakness. I can clean more than I can deadlift….not normal.
Friday: Hot Power Yoga @ BV Yoga
How many times do you attend a random yoga class and think “I need to do this more” but then don’t go back for another two months? This is the vicious cycle yoga & I play with each other. I’m considering getting a yoga package because I’m sick of lying to myself. If you pay money…you will show up. It works, people.
Saturday: Iron Tribe
3 Rounds of the following:
200m Run
20 Russian kettlebell swings (I used 26# for all of the movements)
20 1-Arm KB thrusters (10 each arm)
100m KB carry
10 KB goblet squats
10 Strict pull-ups
*Must use same kettlebell weight for all movements.
Becky joined me for this WOD and I was so happy to have her a workout buddy! This girl is running for two and is still REALLY fast! Don’t judge our sweatyness…it was very hot outside.
Sunday: Pancakes + Beach time
Ahhh…my two favorite things. We were having such a perfect beach day…and then Cameron got stung by a yellow jacket. His foot is super swollen, but it was still a really great day minus that incident. P.S. We found lots of coconuts!
Gluten-Free Banana Pancakes
I made these on Sunday morning (because Sundays don’t count unless you make pancakes) and deemed them share-worthy.
Served with bacon, because bacon makes everything even better.
*Makes about 10 pancakes
Ingredients:
1.5 cups almond flour
3 eggs
1/4 cup cream cheese (yep…the ingredient that makes them super delish)
2 tbs. melted butter
1 tsp cinnamon
1 tsp vanilla extract
1/2 tsp baking soda
1/2 tsp sea salt
1 banana chopped in very small pieces
Directions:
1. Combine all ingredients and mix until mostly smooth.
2. Fold in banana pieces.
3. Heat pan over medium heat and coat with coconut oil/non-stick spray.
4. Pour batter onto pan. Cook each pancake about 2-3 minutes before flipping. Cook other side for about 1 minute.
5. Top pancakes with maple syrup, almond butter, fruit…whatever you like!
Living Unbalanced 