“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
“Hinshaw Week 9 – Day 2”
3 Sets:
800 Meter Run
5 Minute Rest
Tomorrow’s Forecast:
Snatch – Run – Rope Climb – Thrusters – Burpees
Meme of the Week:
“Horizon”
Every 5 Minutes for 5 Rounds:
600 Meter Run
1 Clean + Hang Clean
Tomorrow’s Forecast:
Goat Day
Recovery of the Week:
What foods cause inflammation? Which foods create an anti-inflammatory response? This week’s video goes over what foods to incorporate into your diet and why chronic or acute inflammation is bad.
“Final Check”
18 Minute AMRAP:
15/12 Calorie Row
3 Wall Climbs
50 Double Unders
:30 L-Sit
Tomorrow’s Forecast:
Run – Cleans
Question of the Week:
What’s the best television show of all time?
“Simple Enough”
50 – 40 – 30 – 20 – 10
Kettlebell Swings (53/36)
Kettlebell Lunges (53/36)
Tomorrow’s Forecast:
Row – Wall Climbs – Double Unders – L-Sit
Quote of the Week:
“If you really want to do something you’ll find a way, if you don’t you’ll find an excuse.”
Jim Rohn
“Cram-Berry”
7 Minute AMRAP:
8 Thrusters (115/85)
6 Bar Facing Burpees
4 Bar Muscle-ups
3-minute rest
7 Minute AMRAP:
8 Power Snatch (115/85)
6 Bar Facing Burpees
4 Bar Muscle-ups
Recipe of the Week:
Looking for a new way to prep chicken for the week? Give this Slow-Cooker Chicken Thighs recipe a try during your next prep day!
Ingredients:
1 tbsp. extra-virgin olive oil
6 bone-in or boneless chicken thighs
Kosher salt
Freshly ground black pepper
1/2 c. low-sodium soy sauce
1/2 c. ketchup
1/4 c. honey
3 cloves garlic, minced
2 tsp. freshly minced ginger
2 tbsp. Sriracha
Juice of 1 lime
Cooked rice, for serving
Instructions:
1) In a large skillet over medium-high heat, heat oil. Season chicken thighs with salt and pepper and sear until golden, 3 minutes per side. Transfer to slow cooker.
2) In a small bowl, whisk together soy sauce, ketchup, honey, garlic, ginger, Sriracha, and lime juice. Pour sauce over chicken and toss until coated.
3) Cover and cook on low for 5 to 6 hours, or on high for 2 hours, until no longer pink.
4) Serve over rice.
“BFF”
20 Minute AMRAP: teams of 2
Partner A – 200 Meter Run
Partner B – AMRAP
Sit-ups
Push-ups
Box Jumps (24/20)
Tomorrow’s Forecast:
Thrusters – Burpees – Muscle-ups
Meme of the Week:
“Battleship”
25 Minute AMRAP: teams of 2
Row for Meters
Every time partners switch, the athlete coming off the rower must complete 25 sit-ups. They cannot switch again until all reps are complete.
Tomorrow’s Forecast:
Run – Sit-ups – Push-ups – Box Jumps
Recovery of the Week:
Looking for a good reason to actually add more vegetables to your diet? Take a look at this video below. We all know vegetables are good for us, but this video really breaks down how important consumption of greens really are.
“Uplifting”
15 Minute Ladder:
2 Devil Presses (35s/25s)
4 Dumbbell Step-ups (35s/25s) (24/20)
6 Pull-ups
4 Devil Presses
8 Dumbbell Step-ups
12 Pull-ups
6 Devil Presses
12 Dumbbell Step-ups
18 Pull-ups
Etc…
Keep adding 2, 4 & 6 reps to devil presses, step-ups and pull-ups, respectively.
Tomorrow’s Forecast:
Row – Sit-ups
Box Brief:
We are looking for a few more volunteers for the Apollo Games on October 9th. If you want to help with the event click this link and sign up. Thank you guys so much!
Question of the Week:
Are books better than movies?
