WOD

Back Squat – Week 3
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 91%
Max Reps (6-10) @ 86%

Track B
6 Reps Moderate
6 Reps Heavy
6 Reps Heavier
6 Reps Heaviest

Pull-up + Push-up – Week 3

Track A
6 Sets
10-15 Unbroken Band Assisted

Track B
5 Sets
3-6 Reps @ Hardest Progression

Tomorrow’s Forecast:
Wall Walks – Kettlebell Swings – 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!

Recovery of the Week:
Let’s close this week out on a high note for our Wellness Challenge. Remember why we’re consuming veggies and stretching. It’s for our health and longevity! Watch this video below for some interesting tips on vegetables.

Power Clean + Front Squat
Build to a heavy complex

“Disgrace”
3 Rounds:
10 Squat Cleans (135/95)
10 Push Jerks (135/95)

Tomorrow’s Forecast:
Strength Day

Question of the Week:
What is the best protein powder flavor you’ve had?

Deadlift
15 – 12 – 9 – 6 – 3

“Voicemail”
3 Rounds:
400 Meter Run
21 Box Jumps (24/20)
21 Toes to Bar

Tomorrow’s Forecast:
Cleans – Push Jerk

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 will face many defeats in life, but never let yourself be defeated.”
Maya Angelou

“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