“Barn Burner”
3 Minute AMRAP:
9 Bar Facing Burpees
21 Front Squats (95/65)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
18 Front Squats (115/85)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
15 Front Squats (135/95)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
12 Front Squats (155/105)
Max Calorie Row
3-minute rest
3 Minute AMRAP:
9 Bar Facing Burpees
9 Front Squats (185/135)
Max Calorie Row

Recipe of the Week:
Here is another great recipe you can make it bulk. Give this Roasted Spatchcock Chicken recipe a shot.

Ingredients:
Chicken
3 – 4lb mini whole chicken
1/3 cup reduced calorie (olive oil) mayo
4 sprigs fresh thyme, finely chopped
3 – 4 large sage leaves, finely chopped
needles from 2 – 3 rosemary stems, finely chopped
1/2 tablespoon sea salt
1 tablespoon cracked pepper
Herb “bed” (OPTIONAL)
4 lemon slices
3 sprigs thyme,
4 rosemary stems
2 sage leaves
Veggies
1 1/2 lb fingerling (red) potatoes, halved
1 large onion, chopped
2 large carrots, chopped
1 tablespoon olive oil
1 tablespoon The Fit Cook Everyday blend
pinch of sea salt & pepper

Instructions:
1) BRINING: if you choose to brine your chicken to help tenderize the chicken so it doesn’t dry out when roasting, to a large bowl mix about 6 cups of water with 1/4 cup sea salt & 3 tablespoons (coconut) sugar. I also use 2 tablespoons The Fit Cook Everyday blend. Mix the seasonings until they dissolve in the water, then place the chicken in the bowl, it should be completely submerged. Brine for 4 hours or overnight.
Set oven to 420F.
2) Pat the chicken dry THOROUGHLY with towel. Place the chicken on a table, breast side down and backbone up. Use kitchen shears, or a sharp knife, to remove the backbone. Then, flip the chicken and use your hands to push it down, breaking the breastbone, so the chicken lays flat (you may need flip the thighs outward).
3) Mix together mayo and finely chopped seasonings. Rub all over the chicken, lifting up the skin on the breast to season the actual meat as well.
To a baking tray add veggies, oil and seasonings and mix together. Make a hole in the center of the baking pan, moving the veggies along the inside edge. Place the Herb Bed in the center – first the fresh herbs then lemon slices on top. Place the chicken on top.
4) Roast in the oven for 45 – 50 minutes, or until the juices run clear and the internal temperature reaches 165F/74C. Note: Insert a a food thermometer in the chicken breast and ensure the internal temperature has reached 165F.

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Tomorrow’s Forecast:
Friday’s workout calls for burpees, squats and rowing.

Throwback of the Week:
Throwback to park workouts!

“Open WOD 18.3”
14 Minute AMRAP:
100 Double Unders
20 Overhead Squats (115/80)
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 Dumbbell Snatches (50/35)
100 Double Unders
12 Bar Muscle-ups

Tomorrow’s Forecast:
Thursday’s workout calls for working on your weaknesses!

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Recovery of the Week:
Ever wonder if you should be eating before or after your workouts? The answers is that it depends on your goals. Check out this week’s video for some great information.

Romanian Deadlift
Heavy set of 7

“Layaway”
7 Minute AMRAP:
7 Deadlifts
14 Sit-ups

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Question of the Week:
Would you rather be lost in the jungle or in a cave?

“Handle with Care”
Every 5 Minutes for 6 Rounds:
500/400 Meter Row
21 Hand Release Push-ups
12 Kettlebell Swings (72/53)

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts and sit-ups.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Quote of the Week:
“Anyone who has ever made anything of importance was disciplined.” Andrew Hendrixson

Power Clean
Build to Heavy Set of 3

“Choo Choo”
5 Rounds:
10 Power Cleans (135/95)
10 Bar Facing Burpees

Recipe of the Week:
This week’s recipe is simple to prepare and cook. It should only take you about 20 minutes! Try out Chicken Cutlets with Sun-Dried Tomato Cream Sauce.

Ingredients:
1 pound chicken cutlets
¼ teaspoon salt, divided
¼ teaspoon ground pepper, divided
½ cup slivered oil-packed sun-dried tomatoes, plus 1 tablespoon oil from the jar
½ cup finely chopped shallots
½ cup dry white wine
½ cup heavy cream
2 tablespoons chopped fresh parsley

Instructions:
1) Sprinkle chicken with 1/8 teaspoon each salt and pepper. Heat sun-dried tomato oil in a large skillet over medium heat. Add the chicken and cook, turning once, until browned and an instant-read thermometer inserted into the thickest part registers 165 degrees F, about 6 minutes total. Transfer to a plate.
2) Add sun-dried tomatoes and shallots to the pan. Cook, stirring, for 1 minute. Increase heat to high and add wine. Cook, scraping up any browned bits, until the liquid has mostly evaporated, about 2 minutes. Reduce heat to medium and stir in cream, any accumulated juices from the chicken and the remaining 1/8 teaspoon each salt and pepper; simmer for 2 minutes. Return the chicken to the pan and turn to coat with the sauce. Serve the chicken topped with the sauce and parsley.

“Two Face”
20 Minute AMRAP: teams of 2
100 Meter Run
10 Box Jumps (24/20)
20 Lunges or Weighted Dumbbell Lunges (50/35)

Tomorrow’s Forecast:
Friday’s workout calls for cleans and burpees.

Throwback of the Week:
Throwback to 2019 when Apollo competed at West Tech.