AM Session: CrossRamp

1. Zone 2 (108-126)(Incline 2) - 4 minutes
   
2. Zone 2 (108-126)(Incline 10) - 4 minutes
   
3. (Repeat 1 and 2) x 15

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

Avg HR overnight:
Weight: 237 (-3 for the week)

AM Session: CrossRamp
Warm Up - Increase HR 10 beats every two minutes up to AT (144-162) - 10 minutes
Recover down to Zone 2 (108-126) as fast as possible. (1.5 - 2 minutes)

1. Zone 3 (Incline 4-6) for 3 minutes
2. Zone 2 (Incline 2-4) for 2 minutes
3. Zone 2 (Incline 2) for 2 minutes
4. Zone 3 (Incline 6-8) for 3 minutes
5. Zone 3 (Incline 4-6) for 2 minutes
6. Zone 2 (Incline 2) for 2 minutes
7. Zone 3 (Incline 8-10) for 3 minutes
8. Zone 3 (Incline 6-8) for 2 minutes
9. Zone 2 (Incline 2) for 2 minutes
10. AT (Incline 10-12) for 3 minutes
11. Zone 3 (Incline 8-10) for 2 minutes
12. Zone 2 (Incline 2) for 2 minutes
13. Repeat 1-12

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

AM Session: CrossRamp
Warm Up - Increase HR 10 beats every two minutes up to AT (144-162) - 10 minutes
Recover down to Zone 2 (108-126) as fast as possible. (1.5 - 2 minutes)

1. Zone 2 (108-126)(Incline 2) - 4 minutes
2. Zone 2 (108-126)(Incline 10) - 4 minutes
3. (Repeat 1 and 2) x 15

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

AM Session: CrossRamp
Warm Up - Increase HR 10 beats every two minutes up to (144-162) - 10 to 12 minutes. Recover (108-126) as fast as possible. (about 2 minutes)

1. (108-126)(Incline 2) - 4 minutes
2. (108-126)(Incline 10) - 4 minutes
3. (Repeat 1 and 2) x 15

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

AM Session: CrossRamp
Warm Up - Increase HR 10 beats every two minutes up to (144-162) - 10 to 12 minutes.
Recover (108-126) as fast as possible. (about 2 minutes)

1. (126-144) (Incline 8) - 5 minutes
2. (126-144) (Incline 2) - 5 minutes (use speed to keep HR in zone)
3. (108-126) (Incline 2) - 2 minutes
4. (126-144) (Incline 10) - 5 minutes
5. (144-162) (Incline 2) - 3 minutes
6. (108-126) (Incline 2) - 2 minutes
7. (Repeat 1 -6) x 3

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

AM Session: CrossRamp
Warm Up - Increase heart rate 10 beats every two minutes (108-162). 10 to 12 minutes. Recover to (108-126) as quickly as possible. 1 1/2 - 2 minutes.

1. (126-144) (Incline 8) - 2 minutes
2. (108-126) (Incline 2) - 2 minutes
3. (126-144) (Incline 10) - 2 minutes
4. (108-126) (Incline 2) - 2 minutes
5. (126-144) (Incline 12) - 2 minutes
6. (108-126) (Incline 2) - 2 minutes
7. (144-162) (Incline 14) - 2 minutes
8. Repeat 1 through 7

Cooldown - drop heart rate gradually from (around 155) to (around 117) in about 5 minutes.

PM Session: CrossRamp
Warm Up - Increase heart rate 10 beats every two minutes (108-162). 10 to 12 minutes. Recover to (108-126) as quickly as possible. 1 1/2 - 2 minutes.

1. (126-144) (Incline 8) - 2 minutes
2. (108-126) (Incline 2) - 2 minutes
3. (126-144) (Incline 10) - 2 minutes
4. (108-126) (Incline 2) - 2 minutes
5. (126-144) (Incline 12) - 2 minutes
6. (108-126) (Incline 2) - 2 minutes
7. (144-162) (Incline 14) - 2 minutes
8. (Repeat 1 through 7) x 2

Cooldown - drop heart rate gradually from (around 155) to (around 117) in about 5 minutes.

WOD 22 of 100

Pint water
Cup grapes

3 eggs scrambled w/ Flat bread
Oatmeal
Pint water

Cup Coffee (black)

Protein shake (BSN Syntha-6 w/ Pint water)

Cashew Chicken, 1/2 Cup rice, 2 Spring Rolls
Pint water

Pint water

Pint water (with exercise)
PM Session:
CrossRamp Level 2
Start on Level 2 and increase 1 Level and 1 Resistance Setting every 5 minutes for 60 minutes
Alternate Forward and Backward at 5 minute intervals Keeping HR at or around 120BPM

Protein shake (MRI RTD Pro-NOS 35g Whey Protein)

6oz. Glass Pinot Noir
Roast Chicken
Pint water

WOD Day 21 of 100

Average HR overnight 76
Weight 240

Pint water - NO-Explode
Pint water - with exercise

AM Session:
Warm Up (10 to 12 minutes) - Gradually increasing heart rate 10 beats every two minutes up to Anaerobic Threshold(160). Recovery down to zone 2 as quickly as possible.

Zone 3 (143-153) for 3 minutes
Zone 2 (124-142) for 2 minutes

Repeat 2 times (Use speed to get to all Heart Rate Zones but incline was 2 the whole time)

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

Muscle Milk

Oatmeal, 1 cup blueberries, Pint water

1/4 pound turkey, 1 cup Cucumber vinegrette salad, Pint water

Pint water

Pint water during exercise

Evening Session:
Warm Up (10 to 12 minutes) - Gradually increasing heart rate 10 beats every two minutes up to Anaerobic Threshold(160). Recovery down to zone 2 as quickly as possible.

Zone 3 (143-153) for 3 minutes
Zone 2 (124-142) for 2 minutes

Repeat 4 times (Use speed to get to all Heart Rate Zones but incline was 2 the whole time)

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

Pint water

Dymatize 12 Hour Protein (1 Scoop w/12 oz Milk)