200128 - Recipe Tuesday - Smoothies

Every night I make a protein smoothie to drink before bed with a slow release protein called Casein! But no matter when you drink them, smoothies are perfect in a pinch and easy to drink! I have a “Nutri-Bullet” which is a small version of a blender and makes just the perfect amount for one person! You just want to make sure you measure out your fruits and fats so you’re not overdoing it!
Here’s three recipes that I use:

”Fresh and Fruity”
1.5 Cups of Unsweetened Coconut Almond Milk
1 scoop of Dymatize Vanilla Casein Powder
1/2 Banana
1/4 c. frozen blueberries
1/4 c. frozen mangos
1 c. spinach
4 tsp. almond butter

”Choco Nana”
1.5 Cups of Unsweetened Almond Milk
1 scoop of Dymatize Chocolate Whey Powder
1 Banana
1 (big) Tbsp Unsweetened Cocoa Powder
2 tsp. peanut butter

”Berry Blast”
1.5 Cups of Unsweetened Almond Milk
1 scoop of Dymatize Vanilla Casein Powder
2 Strawberries
1/3 c. Blueberries
1/4 c. Raspberries
1 c. Fage 0% Greek Yogurt

QOTD - Favorite Cereal?

WARM UP - 1 minute Cardio
Stations (:60 at each)
Mini Banded Wall Glute Bridges
Banded PVC Deadlifts
Reverse Tabletop
KB Drinking Birds
Hamstring Smash

STRENGTH - Deadlift (Review form)
20 minutes to build to heavy 2
then 2 - 2 - 2 - 2
(Record weight if you accomplish all 4 sets)
These are pick up AND set down reps!

COACH PREP -
Set Up spots for each movement
Practice 5 of each

WOD - Tabata (:20 Work/:10 Rest for 8 Rounds - 1 minute between movements)
A (Competitor)
Chest to Bar Pull Ups
Dips
Sumo Deadlift High Pull 95/65

B (Performance)
Pull Ups
Ring Dips
Sumo Deadlift High Pull 75/55

C (Health & Fitness)
Banded Pull Ups
Banded Ring Dips OR Parallette Dips
Sumo Deadlift High Pull 55/35