Bench Press
5×5
“Training Bra”
6 Rounds:
50 Double Unders
15 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 Squats
5×5
“Battletoads”
18 Minute AMRAP:
6 Front Squats (155/105)
12 Toes to Bar
18 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
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!
