WORKOUT OF THE DAY "WOD"

Strength & Conditioning  5X8 each Rear Foot Elevated Split Squats  5X6 Strict Toes-to-Bar MetCon 8 Rounds For Time: 3 Hang Power Snatches (115/85) 5 Overhead Squats (115/85) 10 Push-ups

Strength & Conditioning  5X5 Bench Press MetCon 30 Minute AMRAP 30 Box Jump Overs (24/20) 30 Wall Balls (20 to 10/14 to 9) 400M Run 30 KettleBell Swings (53/35) 30 Same Arm KettleBell Push Press (53/35) (switch arms every 5 reps)

Strength & Conditioning Every 4 minutes for 20 Minutes (building each set) 4 DeadLifts + 4 Hang Power Cleans + 4 Front Squats + 4 Jerks (do not put the bar down for the entire set) MetCon 100 Burpees for Time

Strength & Conditioning Reverse Tabata: L-Sit 5X8 Weighted Dips MetCon 2 Rounds For Time: 800M Run 50 Lunges 400M Run 25 DumbBell Cleans (40/20) 200M Run 15 DumbBell Squats (40/20)

Strength & Conditioning Tabata: Handstand Holds 5X5 Barbell Rows MetCon 12 Minute AMRAP 6 Pull-ups 8 Handstand Push-ups 20 Double-unders

Strength & Conditioning 7X3 DeadLift 30 second plank and 10 band pull-apart after each set MetCon For Time 50-40-30-20-10 Double-unders and Sit-ups

Thanksgiving AMRAP Turkey  Mashed Potatoes Yams Cranberry Sauce Green Beans ... and yes, even a slice of Pie!

LOW-CARB CHEESY LEFTOVER TURKEY JALAPEÑO POPPER CASSEROLE (from anediblemosaic.com) Ingredients 2 tablespoons unsalted butter, plus more for the dish 1 medium onion, chopped 2 large stalks celery, chopped 1 large cloves garlic, minced 1 to 2 jalapeno peppers, de-seeded and minced (more or less to taste; I use about ¼ cup minced for about a “medium” heat level) 8 oz (227 g) cream cheese, at room temperature ½ cup (120 ml) heavy cream 1 teaspoon Worcestershire sauce ¼ teaspoon salt ¼ teaspoon black pepper 2 cups cooked, chopped leftover turkey or chicken 6 oz (170 g) cheddar cheese, shredded, divided 2 scallions, green and white parts, thinly sliced (for garnish) Instructions Lightly butter the inside of a 1.5-quart casserole dish. Heat 2 tablespoons butter in a large skillet over medium heat; once melted, add the onion and celery and cook until softened, but not browned, about 8 minutes, stirring occasionally. Turn the heat down to low, add the garlic and

Strength & Conditioning  5X5 DumbBell Bench Press 5X1 Strict Pull-up + 3 Pull-ups + 5 Chest-to-bars MetCon 5 Rounds For Time 40 Air Squats 20 Sumo DeadLift High-Pulls (95/65) 10 Burpees over the Bar 2 minutes mandatory rest

Strength & Conditioning 5X5e KettleBell Windmills (use a light KB) 4X8e Bent Over KettleBell Rows MetCon 4 Rounds For Time 50 Double-unders 30 Sit-ups 10 Dips 3 Cleans (205/155)

PALEO PUMPKIN AND CARROT MUFFINS (from nomnompaleo.com) Ingredients 3 large eggs at room temperature 4 medium carrots, peeled 1½ cups  almond flour , spooned and leveled 1½ teaspoons five spice powder (if you must, you can substitute pumpkin spice blend) 1 teaspoons baking soda ½ teaspoon cream of tartar ½ teaspoon ground cinnamon ⅛ teaspoon fine sea salt ¾ cup canned pumpkin purée ½ cup local honey 2 tablespoons almond butter 1 teaspoon melted coconut oil, and a bit extra for greasing the muffin tin if not using paper liners 1 tablespoon sliced almonds 1 tablespoon toasted pumpkin seeds Instructions Heat oven to 350°F with the rack in the middle position, and take your eggs out of the fridge. It’s important that your eggs are at room temperature when you start blending the liquid ingredients, or things’ll get chunky. Line a  muffin tin  with  paper liners .  Next, grate your peeled carrots by hand or in a food processor and place the shredded carrots in a do

Strength & Conditioning 7X3 Back Squat (building) 2X Max Effort L-sit Hang *rest 2 minutes between attempts MetCon 15 Rounds For Time 1 Snatch (185/125) 3 Handstand Push-ups 6 Wall Balls (20/14)

Maple Walnut Cheesecake Truffles (from anediblemosaic.com) Ingredients 1½ cups (170 g) toasted, unsalted walnuts, divided (see Note) 1½ cups (120 g) old-fashioned rolled oats 1¼ cups (150 g) raw, unsalted cashews ½ teaspoon salt 3 tablespoons pure maple syrup 1 teaspoon vanilla extract 1 teaspoon maple extract 8 oz (227 g) container GO Veggie! Dairy-Free Classic Plain Cream Cheese ½ teaspoon cinnamon, for dusting on top Instructions Report this ad Add the walnuts to a food processor and pulse until coarsely chopped. Remove half of the nuts and reserve them for stirring into the truffles. Continue pulsing the remaining half of the nuts until they’re finely chopped; transfer them to a shallow bowl and reserve for rolling the truffles in. Add the oats, cashews, and salt to the food processor and process until powdered. Add the maple syrup, vanilla extract, maple extract, and cream cheese and process until smooth. Transfer the mixture to a larg

Strength & Conditioning  8X1 Hang Power Clean + 1 Power Jerk 5X5e KettleBell Straight Leg DeadLift MetCon 3 Rounds For Time 100M KettleBell Farmer Carry (53/35) 120 Double-unders  15 KettleBell Front Squats (53/35)

Strength & Conditioning 8X1 Snatch High-pulls + 1 Full Snatch 5X2 Snatch first pull MetCon Tabatas Air Squats Push-ups Jumping Lunges Russian KettleBell Swings

Strength & Conditioning  5X10 Bench Press  5X8 Reverse Flys MetCon 6 Rounds  5 DeadLift (275/225) 10 Burpees over the Bar

KETO GREEN BEAN CASSEROLE (lowcarb-ology.com) Creamy and delicious, this low carb green bean casserole is the perfect keto friendly side dish for all of your holiday dinners. So easy you'll make it often. Servings :  2   servings Author :  Marye Ingredients 1   cup   of cooked   cut green beans 1/4   cup   heavy cream 2   ounces   cream cheese 1-1/2   teaspoons   dried onions 1   tablespoon   gluten free soy sauce Freshly ground pepper 1-1/2   ounces   shredded mild cheddar Instructions Drain the green beans well and pat dry with paper towels. Too much liquid on the beans will thin the sauce. Place the heavy cream and cream cheese in a pan over medium heat. Whisk until the cream cheese softens and the sauce is smooth. Add the dried onions and soy sauce. Continue to stir until the mixture thickens and coats the back of a spoon. Add the green beans and simmer, stirring often, about 5 minutes. Sauce will be very thick and clin

MetCon 40 Minute AMRAP 800M Run 20 Sumo DeadLift High-Pulls (95/65) 20 Push Press (95/65) 20 Back Squats (95/65)

Strength & Conditioning 7X3 Front Squat 5X6 Strict Toes-2-Bar MetCon 10 Minute AMRAP 3 Handstand Push-ups 3 Pull-ups 6 Handstand push-ups 6 Pull-ups 9 Handstand Push-ups 9 Pull-ups etc...

PALEO THANKSGIVING STUFFING (from paleomg.com) Ingredients 1lb ground pork sausage 5 pieces of  bacon , diced 5 stalks of celery, diced 1 yellow sweet potato (is that a yam? or a sweet potato? whatever.) 1 yellow onion, diced 1 container of mushrooms, diced 2 apples, diced 2 tablespoons white wine vinegar 1 cup dried cranberries 1 cup pecans, chopped 2 eggs, beaten 1/3 cup chicken  broth Instructions Preheat oven to 375 degrees. Cover a  baking sheet  with foil, throw diced sweet potatoes/yams on it, sprinkle with  olive oil  and salt and pepper. Bake for about 15-20 minutes or until sweet potatoes are tender, then set aside. While those cook, pull out a  large skillet , place it under medium-high heat and place chopped  bacon  in it to begin to cook down. When some of the fat has seeped out and  bacon  has begun to cook, add your chopped apples, celery, and onions. When onions begin to become translucent, add ground pork and mushrooms an