WOD

“Stay Awhile”
For Time:
100 Double Unders
-then-
4 Rounds:
15 Burpees to a Target
15 Wall Balls (20/14)
-then-
100 Double Unders
-then-
4 Rounds:
15 Burpees to a Target
15 Wall Balls
-then-
100 Double Unders

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Recipe of the Week:
Another week down for the Wellness Challenge! Below is a recipe that is great for getting a serving or two of veggies for lunch or dinner. Directions below.

Ingredients:
Salad
6 cups Romaine lettuce, chopped
3 Roma (plum) tomatoes, diced
½ cup red onion, sliced
1 medium cucumber, seeds removed and diced
3 radish, sliced
9 boiled eggs (3 boiled eggs per serving)
Dressing
4 tablespoons raw tahini
Juice from 1 lemon
1 tablespoon maple syrup
1 garlic clove, minced (I used frozen garlic as a time saver)
1/3 – 1/2 cup hot water (for desired consistency)
Sea salt & pepper to taste
3 small wheat pita bread

Instructions:
1) Prep the ingredients for the salad and evenly divide into meal containers. Pro-tip: if possible, I recommend keeping the tomatoes separate from the salad mix to avoid overly wilting the lettuce before eating. Set aside.

2) Mix together the ingredients for the dressing and season to taste with sea salt & pepper.

3) Add pita to each meal container and when you’re ready to enjoy, either toss the salad with a serving of dressing OR smear the dressing on the inside of the pita before stuffing it with the cobb salad.

“Shopaholic”
20 Minute AMRAP: teams of 2
Partner A
200 Meter Run

Partner B – AMRAP
Hang Dumbbell Snatch (50/35)
Ring Dips
Single Dumbbell Push Press (50/35)
Sit-ups

Tomorrow’s Forecast:
Double Unders – Burpees – Wall Balls

Meme of the Week:
We see it every time.

“Move Along”
30 Minute Clock:
5 Minutes – Single Dumbbell Step-up (50/35) (24/20)
5 Minutes – Row for Calories
4 Minutes – Single Dumbbell Devil Presses
4 Minutes – Row for Calories
3 Minutes – Single Dumbbell Reverse Lunges
3 Minutes – Row for Calories
2 Minutes – Single Dumbbell Thrusters
2 Minutes – Row for Calories
1 Minutes – Lateral Burpees Over Dumbbell
1 Minutes – Row for Calories

Tomorrow’s Forecast:
Run – Snatch – Dips – Push Press – Sit-ups

Recovery of the Week:
It starts with our nutrition! Keep pushing to stay consistent during this Wellness Challenge. Here is your video reminder to make it a priority!

Back Squat – Week 2
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 83%
1 @ 88%
Max Reps (6-10) @ 83%

-OR-

Track B
7 Reps Moderate
7 Reps Heavy
7 Reps Heavier
7 Reps Heaviest

Pull-up + Push-up – Week 2
Track A
5 Sets
15-20 Unbroken Band Assisted

Track B
4 Sets
4-8 Reps @ Hardest Progression

Tomorrow’s Forecast:
Step-ups – Row

Question of the Week:
What is your favorite vegetable?

“Joker”
For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deadlift (225/155)
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Toes to Bar

Tomorrow’s Forecast:
Strength Day

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Quote of the Week:
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”
George Lorimer

“Black Tar”
20 Minute AMRAP:
10 Snatches (95/65) (115/75) (135/85)
10 Knee to Elbow
10 Lateral Burpees

Recipe of the Week:
Looking for easy ways to prep you veggies during the challenge? Give this air fried brussels sprouts recipe a shot!

Ingredients:
1lb Brussels sprouts, sliced in half
1 tablespoon avocado oil (or coconut oil or another high smoke point oil, but olive oil is also fine)
2 teaspoons apple cider vinegar (or white vinegar, balsamic vinegar)
2 strips raw center-cut bacon, cut into small pieces
2 teaspoons sea salt (or to taste)
1 teaspoon pepper (or to taste)
1/3 cup shredded parmesan (optional)

Instructions:
1) Set air fryer to 400F (or your oven to 420F).

2) Add all the ingredients to a bowl and toss together, making sure the bacon is not clumping.

3) Add the ingredients to your air-fryer tray (or a baking sheet lined with parchment paper).

4) Air fry for 10 to 12 minutes, or bake for 12 to 15 minutes, or until the edges are nicely seared and crispy.

5) Season to taste with sea salt & pepper, and sprinkle on parmesan if desired. Enjoy while hot!

“Station Wagon”
30 Minute EMOM:
Minute 1 – Bike / Ski for Calories
Minute 2 – Russian Kettlebell Swings (72/53)
Minute 3 – 10 Meter Shuttle Runs
Minute 4 – Sit-ups
Minute 5 – Row for Calories
Minute 6 – Rest

Tomorrow’s Forecast:
Snatches – Knee to Elbows – Lateral Burpees

Meme of the Week:
The drama…

Back Squat – Week 1
Track A
4 @ 50% of 1RM
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
Max Reps (6-10) @ 80%

–OR–

Track B
10 Reps Moderate
10 Reps Heavy
10 Reps Heavier

Pull-up + Push-up – Week 1
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups
Track A
4 Sets
20-30 Unbroken Band Assisted

Track B
3 Sets
5-10 Reps @ Hardest Progression

Tomorrow’s Forecast:
Bike – Kettlebell Swings – Run – Sit-ups – Row

Recovery of the Week:
The Wellness Challenge is in full swing! As part of the challenge we need to complete 10 minutes of stretching, foam rolling or yoga. Here is a great 15 minutes yoga routine to get you through the day.