Friday 12.16.2022


Friday 12.16.2022

Strict Press
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

“Open WOD 15.4”
8 Minute AMRAP:

3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans

Recipe of the Week:
Need an easy grab and go breakfast? Try out this Best-Ever Egg Muffins recipe.

Cooking spray
3 slices turkey bacon
1 small yellow onion, chopped
1 red bell pepper, chopped
2 c. chopped baby spinach
6 large eggs
3 tbsp. milk
1/4 tsp. paprika
1/2 tsp. garlic powder
Kosher salt
Freshly ground black pepper
1/2 c. shredded mozzarella

Step 1
Preheat oven to 350º and grease a 12-cup muffin tin with avocado or coconut oil cooking spray or coconut oil. In a large nonstick skillet over medium heat, cook turkey bacon until crispy, 6 to 8 minutes. Drain on a paper towel-lined plate, then crumble.
Step 2
Add onion and bell pepper to skillet and cook until soft, 5 minutes. Add spinach and cook until wilted, 2 minutes more.
Step 3
In a small bowl, whisk eggs, milk, paprika, and garlic powder and season with salt and pepper. Fold in cooked vegetable mixture, turkey bacon, and mozzarella. Pour mixture into prepared muffin tin.
Step 4
Bake until cooked through and golden, 30 to 35 minutes.
Step 5
Let cool, then store in the fridge in an airtight container until ready to eat.