Junk in the trunk

HOLIDAY SCHEDULE:
DEC 31st-
6AM
8AM
10AM
NOON
JAN 1st-
NOON
JAN 2nd-
REGULAR SCHEDULE PLUS NOON

Uuuuuummmmmm healthy donuts?! Yes please! I don’t know about you guys but I am so ready to be done with all the holiday junk food! I’m just telling everyone I’m bulking :-p. So let’s put all the gorging behind us and get our beach bodies back… And let’s start with donuts!

Blueberry Nut Muffin Donuts

Makes: 4 donuts
Donut Base

1/3 cup raw old fashioned rolled oats
1 TBSP almond flour
1/2 scoop blueberry muffin protein (Dymatize Brand, or vanilla)
3 egg whites
1/2 tsp baking powder
1/2 tsp vanilla extract
1/2 tsp almond extract
1/4 tsp cinnamon
2 stevia packets
1/3 cup blueberries
Maple Cinnamon Glaze

3 TBSP sugar free syrup
1 TBSP vanilla whey protein
1/8 tsp cinnamon
First make the donuts. Grind the oats into a flour. Then add the rest of the ingredients except for the blueberries and blend again. Swirl in the blueberries with a spoon. Pour into a sprayed donut mold pan, making 4 donuts. Bake at 350F for 10 minutes. Then make the maple cinnamon glaze by mixing the 3 listed ingredients and pour onto the donuts.
For one of four donuts with no glaze: 69 calories; 2 g fat, 7 g carbs (1 g fiber), 7 g protein

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-Good morning
-TGU 1/side
-bottoms up kb walk (10m / arm)
-double unders

Then

FITNESS:
A. Hang Power Clean – 10 min skill work
B. CG Bench; 5.5.5.5, rest 60 sec
+
2 min step ups
– rest 3 min
5 min amrap
12 kb swings
12 sit ups
+
500m TT

PERFORMANCE:
A. Hang power Clean – build to a tough single in 10 minutes
B. CG bench ; 1.1.1.1, rest 60 seconds *last one is max – others are building
+
2 min box jumps (24/20) amrap (step down)
-rest 3 minutes-
5 minute amrap
8 DL @ 175/105
8 T2B
+
500m row TT