WOD

Deadlift
7×3

“Vacation”
5 Rounds: not for time
10-20 GHD Sit-ups
50 Meter Suitcase Carry Right Hand
50 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 oil
¾ cup uncooked rice 2 cups cooked
1 head broccoli chopped into florets
Turkey
¾ lb lean ground turkey
4 cloves garlic minced
1 tablespoon ginger finely chopped
Sauce
3 tablespoons honey
3 tablespoons soy sauce
1 ½ teaspoons sesame oil
¼ teaspoon red pepper flakes
⅛ teaspoon pepper

Instructions:
Step 1
Cook rice according to package directions. Portion out into four 2-cup capacity meal prep containers and allow to cool.

Step 2
Shake up all sauce ingredients and set aside.

Step 3
Heat oil in a large pan over medium heat. Add the broccoli and cook for 5 or so minutes, until slightly softened. Remove from heat and divide between meal prep containers.

Step 4
Add turkey to pan. Cook, breaking it up with a spatula, for 5-8 minutes, until completely cooked through and no longer pink.

Step 5
Make a space in the middle of the pan. Add the garlic and ginger and cook for 1 minute, stirring up a bit.
Give the sauce a shake up and pour over the ground turkey and garlic/ginger. Stir until everything is mixed through, about 1-2 minutes. Remove from heat.

Step 6
Divide turkey/sauce mixture between the meal prep containers. Sprinkle with green onions if desired.

Push Press
5×5

“Chieftain”
5, 3 Minute AMRAPs:
3 Strict Pull-ups
6 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 3
9000/8000 Meter Row
Partner A – Row
Partner B – Forearm Plank
Partner 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 Clean
5×5

“High 5”
10 Rounds:
200 Meter Run
5 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 Squat
5×5

“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 Climb
15 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 oil
1 tablespoon ginger finely grated
3 cloves garlic minced
12 oz slaw 340 g; 1 bag;
¼ cup liquid soy seasoning
2 tablespoons apple cider vinegar
1 tablespoon monk fruit sweetener
Optional Garnishes
1 tablespoon sesame seeds
2 tablespoons green onions

Instructions:
Step 1
Prepare the sauce- in a small jar, shake together the liquid soy seasoning, apple cider vinegar, and monk fruit sweetener. Set aside.

Step 2
In a 12 inch non-stick skillet, cook the ground pork. Use a spatula to break it into small pieces, and stir/flip. Cook it for 7-10 minutes, until no longer pink. If there is a lot of grease in the pan, drain it before proceeding to the next step.

Step 3
Make a space in the middle of the pan, and add the sesame oil. Add the garlic and ginger, and let them simmer for 1 minute, until fragrant. Mix them into the pork at this point.

Step 4
Add the bag of slaw mix to the pan, and carefully stir it into the ground pork mixture. Cook for 3 more minutes, stirring frequently. Cabbage should be slightly wilted but not completely soft.

Step 5
Pour the sauce evenly over the ground pork and cabbage mixture. Carefully stir it up until evenly coated in the sauce. Remove from the heat, and enjoy!

High Hang Power Snatch
5×5

“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 Press
5×5

“Dolce”
For Time:
21 – 15 – 9 – 15 – 21
Pull-ups
Push 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.