“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.
“Bouncer”
For Time:
100 Double Unders
1000 Meter Run
100 Meter KB Goblet Lunge (53/36)
1000 Meter Run
100 Double Unders
Tomorrow’s Forecast:
Back Squat – Push-ups – Pull-ups
Question of the Week:
If you could live anywhere else in the world, where would you go?
