WOD

Front Squat
Heavy Set of 3

Push Press
Heavy Set of 3

Thruster
Heavy Set of 3

Recipe of the Week:
Here is a great summer dish that’s and healthy. Try Garlicky Lemon Mahi-Mahi for dinner!

Ingredients:
3 tbsp. butter, divided
2 tbsp. extra-virgin olive oil, divided
4 (4-oz.) mahi-mahi fillets
Kosher salt
Freshly ground black pepper
1 lb. asparagus
3 cloves garlic, minced
1/4 tsp. crushed red pepper flakes
1 lemon, sliced
Zest and juice of 1 lemon
1 tbsp. freshly chopped parsley, plus more for garnish

Instructions:
1) In a large skillet over medium heat, melt 1 tablespoon each of butter and olive oil. Add mahi-mahi and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate.

2) To skillet, add remaining 1 tablespoon oil. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to a plate.

3) To skillet, add remaining 2 tablespoons butter. Once melted, add garlic and red pepper flakes and cook until fragrant, 1 minute, then stir in lemon, zest, juice, and parsley. Remove from heat, then return mahi-mahi and asparagus to skillet and spoon over sauce.

4) Garnish with more parsley before serving.

“Don’t Go Chasin”
18 Minute AMRAP: teams of 4
12/8 Calorie Row
16 Meter Kettlebell Lunge (53/36)
12 Weighted Sit-ups (20/14)

Tomorrow’s Forecast:
Front Squat – Push Press – Thrusters

Meme of the Week:
You’ll only make that mistake once….

Deadlift – Week 2
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 83%
1 @ 88%
Max Reps (6-10) @ 83%

Track B
7 Reps Moderate
7 Reps Heavy
7 Reps Heavier
7 Reps Heaviest

Pull-up + Push-up – Week 2
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups

Track A
5 Sets
15-20 Unbroken Band Assisted

Track B
4 Sets
4-8 Reps @ Hardest Progression

Tomorrow’s Forecast:
Row – Lunge – Sit-up

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
A lot of us wake up with muscle stiffness after a tough training week. Perform this morning yoga routine to help loosen up those muscles and promote blood flow.

“Two-Peat”
2 Rounds:
4 Minute AMRAP:
Buy In – 500 Meter Row
Burpee Box Jump Overs (24/20)

1 Minute Rest

4 Minute AMRAP:
Buy In – 400 Meter Run
Wall Balls (24/20)

1 Minute Rest

Tomorrow’s Forecast:
Deadlift – Push-up – Pull-up

Question of the Week:
What is your favorite thing to do on a rainy day?

Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner. 

“House of Danger”
For Time:
350 Double Unders
75 Power Snatch (75/55)
50 Toes to Bar
25 Wall Climbs

Tomorrow’s Forecast:
Row – Run – Burpee – Wall Ball

Box Brief:
Bring A Friend Day is on Thursday!

Quote of the Week:
“Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”
Jackie Robinson

“Hypoxia”
For Time:
400 Meter Run

4 Rounds:
10 Burpee Box Jump Overs (24/20)
20 Pull-ups
30 Dumbbell Squats (50/35)

400 Meter Run

Recipe of the Week:
We’re always looking for recipes that are tasty, but convenient to make as well. Try out this Lemon Tarragon Chicken recipe for a twist on your normal protein.

Ingredients:
2lbs skinless and boneless chicken thighs, fat trimmed
1 teaspoon olive oil
zest from 1 lemon
1/3 cup finely chopped fresh tarragon
pinch of sea salt & cracker pepper
spray olive oil

Instructions:
1) In a mixing bowl add all of the ingredients and mix well. For best results, allow the chicken to marinate in the fridge for an hour (or overnight) or let the chicken rest at room temperature in the marinade for 20 minutes before cooking.

2) Set a carbon steel or cast iron skillet on medium high heat. Once hot, spray generously with olive oil, then add the chicken thighs. Allow the thighs to cook/sear for 3 – 5 minutes, or until dark sear marks appear AND the chicken can easily be lifted off the skillet. Cook on the other side for another 3 – 5 minutes, or until the chicken is cooked through.

3) Garnish with fresh chopped tarragon and lemon juice. Enjoy with lemony rice and veggies (see recipe below).

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

“5k Row”
For Time:
Row 5000 Meters

-OR-

Hinshaw Week 1, Day 2
6 Sets:
4 Minute Easy Run
1 Minute Rest

Tomorrow’s Forecast:
Run – Burpee Box Jump Over – Dumbbell Squat

Meme of the Week:
Every Saturday…

“Quick Question”
18 Minute AMRAP:
30/23 Calorie Row
20 Single KB Push Presses (53/36)
30 Weighted Wall Ball Sit-ups (20/14)

Tomorrow’s Forecast:
Row – Run – GOAT

Recovery of the Week:
If you’re interested in recovery strategies like we are, then this video is for you! We know it’s a longer video, BUT it’s so worth the watch. Check it out, you’ll be glad you did.