12
Jan
Monday 1.13.2020
“Airplane Mode”2 Rounds:800 Meter run1000 Meter row50 Wall balls (20/14) Tomorrow’s Forecast:Tuesday’s workout calls for deadlift, toes to bar, and lateral burpees. 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... Read More
Recipe of the Week:The recipes lately have consisted mostly of chicken and steak. It’s time to mix it up with some shrimp! Try out this Blackened Shrimp Bowl. Ingredients:2 cups cooked brown rice 1 lb. shrimp, tails removed, peeled and deveined 1 1/2 tsp. cumin 1 tsp. paprika 1 tsp. garlic powder 1/2 tsp. onion... Read More
“Nate”20 Minute AMRAP:2 Muscle-ups4 Handstand push-ups8 KBS (72/53) Recipe of the Week:The recipes lately have consisted mostly of chicken and steak. It’s time to mix it up with some shrimp! Try out this Blackened Shrimp Bowl. Ingredients:2 cups cooked brown rice 1 lb. shrimp, tails removed, peeled and deveined 1 1/2 tsp. cumin 1 tsp.... Read More
“Speedo”20 Minute AMRAP: teams of 3300/225 Meter row20 Plate jumps10 Thrusters (65/45) This is a waterfall style workout with teammates not starting the next exercise until their partner ahead has finished. Tomorrow’s Forecast:Friday’s workout calls for muscle-ups, handstand push-ups, and kettlebell swings. Throwback of the Week:“Our family and friends helped us build out Apollo from... Read More
Back Squat3 Sets of 5 repetitions “March Assault”3 Rounds:400 Meter run21 Burpees Tomorrow’s Forecast:Thursdays’s workout calls for rowing, plate jumps, and thrusters. Recovery of the Week:Stretch #1 – Seated Pigeon StretchSpend 30 seconds on each leg. Complete 2 sets.Stretch #2 – External Hip StretchHold this stretch for 30 seconds in each position. Complete 2 sets.Stretch... Read More
“Dumb Dumb”2 Rounds:60 Double unders30 Dumbbell hang snatch (50/35)30 Pull-ups60 Double unders30 Dumbbell hang clean & jerk (50/35)30 Dumbbell sit-ups Tomorrow’s Forecast:Wednesday’s workout calls for back squat, running and burpees. Box Brief: Bring A Friend Day is on Thursday. Question of the Week:If you could live in any fictional universe, which would it be?
5
Jan
Monday 1.6.2020
Clean & Jerk Build to a heavy single “The Chief”5 – 3 Minute AMRAPs:3 Power cleans (135/95)6 Push-ups9 Air squats1 Minute rest Tomorrow’s Forecast:Tuesday’s workout calls for double unders, dumbbell hang snatches, pull-ups, dumbbell hang clean & jerks, and sit-ups. Box Brief: The 10-Week Habitap Challenge will start on February 10th!! Registration will go live... Read More
Recipe of the Week:This week’s recipe has steak in it. Need I say more? IF you require further information it also has rice and veggies. I love this recipe for it’s simplicity. It calls for broccoli, but you can replace the broccoli with any vegetable you prefer. Enjoy the Flank Steak & Veggies! Ingredients:12 oz... Read More
2
Jan
Friday 1.3.2020
Front Squat Build to a heavy set of single “Legroom”27 – 21 – 15 – 9 Front squats (115/85)C2B Pull-ups Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 2 spots left! The cost is $20 (paid to Ricky). Recipe of the Week:This week’s recipe has steak in it. Need... Read More
“Three Stooges”20 Minute AMRAP: teams of 3100/75 Calorie row75 Bench press (135/95) 50 Team sit-ups Tomorrow’s Forecast:Friday’s workout calls for front squat and pull-ups. Box Brief:The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon. Throwback of the Week:Years ago Monica was testing out a handstand push-up modification. The video below... Read More