WOD

“Paycheck”
4 Rounds:
400 Meter Run
30 Sit-ups
20 Box Jumps (24/20)
10 Lunges (53’s/36’s)

Meme of the Week:

“Lift”
5 Minute AMRAP: teams of 2
2 Power Cleans (185/125)
Switch every 2 repetitions
2 Minute Rest

5 Minute AMRAP:
2 Shoulder to Overhead (185/125)
Switch every 2 repetitions
2 Minute Rest

5 Minute AMRAP:
10 Deadlifts (185/125)
Switch every 10 repetitions

Recovery of the Week:
Check out this video from The Ready State about adaptation and recovery. We hope you enjoy!

“Fortitude”
30 Minute EMOM:
Even – 15/12 Calorie Row
Odd – 15 Burpees

Question of the Week:
Why do you want to be/stay healthy?

Front Squat
5 x 3
-then-
1 Max Effort Set @ 75% of heaviest 3

“Flash”
12 Minute AMRAP:
30 Double Unders
6 Chest to Bar Pull-ups
9 Wall Balls

Quote of the Week:
“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.”
James Cameron

“Bad Cindy”
20 Minute AMRAP:
5 Strict Pull-ups
10 Deficit Push-ups (45’s/25’s)
15 Squats w/ Plate (45/25)

Recipe of the Week:
Here is a different way to meal prep your chicken and rice. Give this Cilantro Lime Chicken with Cauliflower Rice!

Ingredients:
For the Chicken
1 lb. boneless, skinless chicken breast
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup lime juice (1–2 limes depending on how juicy they are)
1/3 cup fresh cilantro, chopped
2 teaspoons minced garlic
1/8 teaspoon sea salt
1/2 teaspoon honey
For the Cauliflower Rice
2 tablespoons olive oil
3 cups cauliflower rice
2 teaspoons garlic powder
1 teaspoon ground cumin
1/8 sea salt
1/2 cup black beans
1/4 cup red onion, raw
For the Bowls
1 cup cherry tomatoes, halved
1 avocado, chopped

Instructions:
For the Chicken
Step 1
First, heat olive oil in large skillet over medium heat.

Step 2
Add chicken to the pan and cook over medium heat for 5-8 minutes on each side.

Step 3
Let cool for 15-20 minutes before slicing. Slice chicken and set aside.

Step 4
Add the rest of the chicken ingredients into a large bowl. Mix well.

Step 5
Place sliced chicken to the bowl and toss with dressing. Refrigerate.

For the Cauliflower Rice
Heat olive oil in a large skillet over medium heat. Add riced cauliflower and spices and cook for 5 minutes. Then, add in black beans and sauté for another 2. Finally, add in red onion and mix.

For the bowls
Place chicken, cauliflower rice, 1/4 cup tomatoes, 1/4 of an avocado in to a bowl. Enjoy.

“3 Ninjas”
For Time: Teams of 3
210 Kettlebell Swings (53/36)
210 Sit-ups
150 Lunges (53/36)
150 Burpees
15 Rope Climbs
900 Meter Farmers Carry (53s/36s)

Meme of the Week:

10 Minute EMOM:
1 Clean & Jerk

“Bogus Journey”
For Time:
1000 Meter Row
30 Clean & Jerks (155/105)

Recovery of the Week:
Want the secret to recovery? Watch the video below.

Box Squats
5 x 5

“Clancy”
5 Rounds:
400 Meter Run
15 Back Squats (115/80)

Question of the Week:
Would you rather vacation on a cruise ship or a resort?

Box Brief:
This month we are bringing back the “Suckfest” workout with the infamous “1775”. Once a month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. We are still working out some details and will share as soon as we have a date and time for the August “Suckfest”.