Bench Press5×5 “Training Bra”6 Rounds:50 Double Unders15 Hand Release Push-ups Tomorrow’s Forecast:Run – Burpees – Sit-ups – DB Snatches Question of the Week:What is you favorite movie and why is it Top Gun: Maverick?

Front Squats5×5 “Battletoads”18 Minute AMRAP:6 Front Squats (155/105)12 Toes to Bar18 Calorie Row Tomorrow’s Forecast:Bench Press – Double Unders – Hand Release Push-ups Quote of the Week:“Unless you try to do something beyond what you have already mastered, you will never grow.”Ralph Waldo Emerson

Deadlift7×3“Vacation”5 Rounds: not for time10-20 GHD Sit-ups50 Meter Suitcase Carry Right Hand50 Meter Suitcase Carry Left Hand Recipe of the Week:This week we have another great meal prep recipe. Have a go at this Korean Inspired Ground Turkey Meal Prep. Ingredients:1 tablespoon olive oil¾ cup uncooked rice 2 cups cooked1 head broccoli chopped into floretsTurkey¾... Read More

Push Press5×5 “Chieftain”5, 3 Minute AMRAPs:3 Strict Pull-ups6 Push Press (95/65)9 Box Jumps (24/20)1 Minute Rest Tomorrow’s Forecast:Deadlifts – GHDs – Suitcase Carry Meme of the Week:

“Squad Row”For Time: teams of 39000/8000 Meter RowPartner A – RowPartner B – Forearm PlankPartner C – Rest Tomorrow’s Forecast:Pull-ups – Push Press – Box Jumps Recovery of the Week:Here is another great yoga routine! Take care of yourself and follow along!

High Hang Power Clean5×5 “High 5”10 Rounds:200 Meter Run5 Hang Power Cleans Tomorrow’s Forecast:Row – Plank Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Overhead Squat5×5“Nervous Twitch”For Time:50 Overhead Squats (95/65)50 Ring Dips Tomorrow Forecast:Run – Cleans Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). Quote of the Week:“It’s hard to beat a person who never gives up.”Babe Ruth

“Do the Math”10 Rounds:1 Rope Climb15 Wall Balls (20/14)50 Double Unders Recipe of the Week:Here is a great meal prep idea. Try out this Egg Roll In A Bowl recipe! Scroll Down for instructions. Ingredients:1 lb ground pork 1 tablespoon sesame oil1 tablespoon ginger finely grated3 cloves garlic minced12 oz slaw 340 g; 1 bag;... Read More

High Hang Power Snatch5×5 “Verstappen”10 Minute EMOM::20 to Complete 4 Hang Power Snatch:40 Max Shuttle Runs Tomorrow’s Forecast:Rope Climbs – Wall Balls – Double Unders Meme of the Week:

Strict Press5×5 “Dolce”For Time:21 – 15 – 9 – 15 – 21Pull-upsPush Press (95/65)Tomorrow’s Forecast:Snatch – Shuttle Run Box Brief:Bring A Friend Day is on Friday. Recovery of the Week:Take fifteen minutes and STRETCH! Here is a video to follow along with.