Friday 1.22.2021

“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.